Yoga Sun Salutation

Sanskrit: Surya Namaskar
Type: Standing
Level: Beginner

• Breathe and Exhale
• Mountain Pose(Tadasana)
• Inhale
• Upward Salute Pose(Urdhva Hastasana)
• Exhale
• Forward Bend Pose(Uttanasana)
• Inhale
• Crescent Lunge(Anjaneyasana)
• Exhale
• High Plank Pose(Phalakasana)
• Inhale
• Four Limbed Staff Pose(Chaturanga Dandasana)
• Breathe/Hold/Inhale
• Cobra Pose(Bhujangasana)
• Exhale
• Downward Facing Dog(Adho Mukha Svanasana)
• Inhale
• Equestrian Pose(Ashwa Sanchalanasana)
• Exhale
• Forward Bend Pose(Uttanasana)
• Inhale
• Raised Arms Pose(Hasta Uttanasana)
• Exhale
• Mountain Pose(Tadasana)

Often 1 or more asanas/poses are not appealing for health, fitness or other reasons. Check out this list of alternatives.

• Replace Tadasana(Mountain Pose)
  with Pranamasana (Prayer Pose)
• Replace Urdhva Hastasana(Upward Salute Pose)
  with Hasta Uttanasana (Raised Arms Pose)
• Replace Uttanasana(Forward Bend Pose)
  with Padahastasana (Gorilla Pose)
• Replace Anjaneyasana(Crescent Lunge)
  with Alanasana (Low Lunge)
• Replace Phalakasana(High Plank Pose)
  with Ashwa Sanchalanasana (Equestrian Pose)
• Replace Chaturanga Dandasana(Four Limbed Staff Pose)
  with Ashtanga Namaskara (Caterpillar Pose)
• Replace Bhujangasana(Cobra Pose)
  with Urdhva Mukha Svanasana (Down Dog on a Chair)
• Replace Adho Mukha Svanasana(Downward Facing Dog)
  with Ardha Pincha Mayurasana (Dolphin Pose)
• Replace Ashwa Sanchalanasana(Equestrian Pose)
  with Phalakasana (High Plank Pose)
• Replace Uttanasana(Forward Bend Pose)
  with Padahastasana (Gorilla Pose)
• Replace Hasta Uttanasana(Raised Arms Pose)
  with Urdhva Hastasana (Upward Salute Pose)
• Replace Tadasana(Mountain Pose)
  with Pranamasana (Prayer Pose)