The Sun Salutations of Ashtanga Yoga

In Ashtanga Yoga, two variations of the sun salutation sequence are performed at the beginning of a practice or class right after the recitation of the Ashtanga Yoga Mantram (opening prayer). Each variation is usually done five times.

Maria Villella, a Los Angeles Ashtanga Yoga teacher demonstrates Surya Namaskara A.

Surya Namaskara A (nine vinyasas)

~ Samasthiti ~

1. Inhale: Hands up
2. Exhale: Fold forward into Uttanasana
3. Inhale: Head up
4. Exhale: Jump or step back into Chaturanga Dandasana
5. Inhale: Up dog
6. Exhale: Down Dog (five breaths)
7. Inhale: Jump or step your feet to your hands and lift your head up
8. Exhale: Fold forward into Uttanasana
9. Inhale: Hands up

~ Samasthiti ~

Maria Villella, a Los Angeles Ashtanga Yoga teacher demonstrates Surya Namaskara B.

Surya Namaskara B (seventeen vinyasas)

~ Samasthiti ~

1. Inhale: Hands up and bend your knees
2. Exhale: Fold forward into Uttanasana, straighten your legs
3. Inhale: Head up
4. Exhale: Jump or step back into Chaturanga Dandasana
5. Inhale: Up dog
6. Exhale: Down Dog
7. Inhale: Step your right foot between your hands and hands up
8. Exhale: Chaturanga
9. Inhale: Up dog
10. Exhale: Down Dog
11. Inhale: Step your left foot between your hands and hands up
12. Exhale: Chaturanga
13. Inhale: Up dog
14. Exhale: Down Dog (five breaths)
15. Inhale: Jump or step your feet to your hands and lift your head up
16. Exhale: Fold forward into Uttanasana
17. Inhale: Hands up and bend your knees

~ Samasthiti ~