Surya Namaskara
Surya namaskara is the sanskrit name for “sun salutations”.
Every Ashtanga yoga practice starts with surya namaskaras. They warm up the body for the more challenging asanas to follow. Surya namaskaras are sufficient as a warm up prior to your practice, there shouldn’t be any need to do other stretching or warm up.
There are two types if sun salutations, there are,
- surya namaskara A
- surya namaskara B
The number of surya namaskaras A and B performed depends on how you have been taught and how vigorous you want your practice. Here are some typical combinations of surya namaskaras A and B:
- For a vigorous practice: five surya namaskara A, five surya namaskara B
- Most common: five surya namaskara A, three surya namaskara B
- For a gentle or short practice: three surya namaskara A, three surya namaskara B
Surya Namaskara A
| Asana Name | Sanskrit Count | Breath | Drishti |
|---|---|---|---|
| Samasthiti | Samasthiti | - | - |
| Urdhva Vrikasana | Eka | Inhale | Angustha Ma Dyai / Thumb |
| Uttanasana A | Due | Exhale | Nasagrai / Nose |
| Uttanasana B | Trini | Inhale | Nasagrai / Nose |
| Chaturanga Dandasana | Chatuari | Exhale | Nasagrai / Nose |
| Urdhva Mukha Svanasana | Pancha | Inhale | Nasagrai / Nose |
| Adho Mukha Svanasana | Shat | Exhale, 5 breaths | Nabi Chakra / Navel |
| Uttanasana B | Sapta | Inhale | Nasagrai / Nose |
| Uttanasana A | Ashtau | Exhale | Nasagrai / Nose |
| Urdhva Vrikasana | Nava | Inhale | Angustha Ma Dyai / Thumb |
| Samasthiti | Samasthiti | Exhale | - |
Surya Namaskara B
| Asana Name | Sanskrit Count | Breath | Drishti |
|---|---|---|---|
| Samasthiti | Samasthiti | - | - |
| Utkatasana | Eka | Inhale | Angustha Ma Dyai / Thumb |
| Uttanasana A | Due | Exhale | Nasagrai / Nose |
| Uttanasana B | Trini | Inhale | Nasagrai / Nose |
| Chaturanga Dandasana | Chatuari | Exhale | Nasagrai / Nose |
| Urdhva Mukha Svanasana | Pancha | Inhale | Nasagrai / Nose |
| Adho Mukha Svanasana | Shat | Exhale | Nabi Chakra / Navel |
| Virabhadrasana A (Right Leg) | Sapta | Inhale | Angustha Ma Dyai / Thumb |
| Chaturanga Dandasana | Ashtau | Exhale | Nasagrai / Nose |
| Urdhva Mukha Svanasana | Nava | Inhale | Nasagrai / Nose |
| Adho Mukha Svanasana | Dasha | Exhale | Nabi Chakra / Navel |
| Virabhadrasana A (Left Leg) | Eka Dasha | Inhale | Angustha Ma Dyai / Thumb |
| Chaturanga Dandasana | Dua Dasha | Exhale | Nasagrai / Nose |
| Urdhva Mukha Svanasana | Trayo Dasha | Inhale | Nasagrai / Nose |
| Adho Mukha Svanasana | Chatur Dasha | Exhale, 5 breaths | Nabi Chakra / Navel |
| Uttanasana B | Pancha Dasha | Inhale | Nasagrai / Nose |
| Uttanasana A | Show Dasha | Exhale | Nasagrai / Nose |
| Utkatasana | Sapta Dasha | Inhale | Angustha Ma Dyai / Thumb |
| Samasthiti | Samasthiti | Exhale | - |
