Surya Namaskara

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MARIA VILLELLA

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.

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 ~

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

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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 ~

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

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