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Sun Salutations (Surya Namaskar)

Sun Salutations are yoga sequences of asanas or poses that are typically practiced first thing in the morning, facing the rising sun.

There are two primary sequences, Sura Namaskar A or B

The two use many of the same poses, and here we break down the sequences and asanas of each Sun Salutation.


SURYA NAMASKAR A - 11 Poses

1. Tadasana - Start in Mountain pose, standing straight, arms at each side.


2. Urdhva Tadasana - Inhale into Upward Salute, arms overhead, slight backend.



3. Uttanasana - Exhale into Forward Fold, bending forward at the hips and

dropping the arms forward toward the toes.



4. Ardha Uttanasana - Inhale up, lifting the back halfway for a Half standing Foward Fold.



5. Kumbhakasana to Chaturanga - Exhale and step back into plank pose, lower at the elbows halfway to arrive in four-limbed staff pose.




6. Urdhva Mukha Svanasana - Inhale to arrive in Upward facing dog



7. Adho Mukha Svanasana - Exhale back into Downard facing dog



8. Ardha Uttanasana - Inhale to step forward into a halfway lift



9. Uttanasana - Exhale to lower into forward fold



10. Urdva Hastansana - Inhale rise all the way up to hands overhead for an upward salute



11. Tadasana- Exhale, return to Tadasana



 

SURYA NAMASKAR B - 19 Poses

1. Tadasana - Start in Mountain pose, standing straight, arms at each side.



2. Utkatasana- Inahle lower into Chair Pose


3. Uttanasana - Exhale down into forward fold



4. Ardha Uttanasana - Inhale up into a halfway lift with a flat back



5. Chaturanga - Exhale and step back, lower at the elbows halfway to arrive in four-limbed staff pose.



6. Urdhva Mukha Svanasana - Inhale up into Upward facing dog



7. Adho Mukha Svanasana - Exhale back into Downard facing dog



8. Virabhadrasana 1 - Inhale step the right foot forward into Warrior 1



9. Chaturanga - Exhale and step back, lower at the elbows halfway to arrive in four-limbed staff pose.



10. Urdhva Mukha Svanasana - Inhale to arrive in Upward facing dog



11. Adho Mukha Svanasana - Exhale back into Downard facing dog



12. Virabhadrasana 1 - Inhale and step the left foot forward to come into Warrior 1



13. Chaturanga - Exhale and step back, lower at the elbows halfway to arrive in four-limbed staff pose.



14. Urdhva Mukha Svanasana - Inhale to arrive in Upward facing dog



15. Adho Mukha Svanasana - Exhale back into Downard facing dog



16. Ardha Uttanasana - Inhale into a halfway lift with a flat back



17. Uttanasana - Exhale to lower into forward fold



17. Utkatasana- Inhale into Chair Pose



18. Tadasana - Exhale to stand in Mountain Pose





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