Surya Namasakar - Sun Salutation

There are many variations on the sun salutation. This one is from the school of Ashtanga Yoga of the lineage of Pattabhi Jois, and each move is on the inhale or exhale. Usually done at the beginning of your practice, repeat each salutation 3-5 times. If you are looking for a challenge, try doing a flow of 108 sun salutations! Use ujjayi breathing for your pranayama. To deepen the experience, practice slowly and consciously, with awareness of moving through space, reaching up to the heavens and folding down to kiss the earth in uttanasana.

Sun Salutation A

1. Tadasana, mountain pose with hands in Anjali Mudra (prayer)
2. Uttanasana, standing forward bend
3. Ardha Uttanasana, flat back
4. Phalakasana, plank pose
5. Chataranga dandasana, yoga push-up
6. Urdhva mukha svanasana, upward dog
7. Adho mukha svanasana, downward dog for 5-8 breaths
8. Step or hop back to front of mat
9. Flat back
10. Tadasana

Sun Salutation B

1. Tadasana, mountain pose
2. Uttanasana, standing forward bend
3. Ardha Uttanasana, flat back
4. Chataranga dandasana, yoga push-up
5. Urdhva mukha svanasana, upward dog
6. Adho mukha svanasana, downward dog
7. Virapadrasana A (warrior A) for five breaths (right side)
8. Virapadrasana B (warrior B) for five breaths (right side)
9. Adho mukha svanasana, downward dog
10. Virapradasana A for five breaths (left side)
11. Virapradasana B for five breaths (left side)
12. Adho mukha svanasana (downward dog) for five breaths
13. Step or hop back to front of mat
14. Flat back
15. Tadasana