Surya Namaskar, better known as Sun Salutations, is a series of postures that warms, strengthens and aligns the entire body. Generally there 12 or so poses linked in each salutation (Surya Namaskar A) to flex and extend most of the main muscles of the body while the prana (universal energy) flows through the body. You can do 12 rounds of Sun Salutation in the morning which is the ideal for most but beginners can start with four to six slow Sun Salutations, adding one more every week. More advanced practitioners often increase sun salutations to 19 elements (Surya Namaskar B).
yoga-pose,
Sanskrit: Surya Namaskar B
Type: Standing
Level: Intermediate
- Breathe and Exhale
- Mountain Pose(Tadasana)
- Inhale
- Chair Pose(Utkatasana)
- Exhale
- Forward Bend Pose(Uttanasana)
- Inhale
- Standing Half Forward Bend(Ardha Uttanasana)
- Exhale
- Four Limbed Staff Pose(Chaturanga Dandasana)
- Inhale
- Down Dog on a Chair(Urdhva Mukha Svanasana)
- Exhale
- Downward Facing Dog(Adho Mukha Svanasana)
- Inhale
- Warrior Pose(Virabhadrasana)
- Exhale
- Four Limbed Staff Pose(Chaturanga Dandasana)
- Inhale
- Down Dog on a Chair(urdhva mukha svanasana)
- Exhale
- Downward Facing Dog(adho mukha svanasana)
- Inhale
- Warrior Pose(Virabhadrasana)
- Exhale
- Four Limbed Staff Pose(Chaturanga Dandasana)
- Inhale
- Down Dog on a Chair(Urdhva Mukha Svanasana)
- Exhale
- Downward Facing Dog(Adho Mukha Svanasana)
- Inhale
- Standing Half Forward Bend(Ardha Uttanasana)
- Exhale
- Forward Bend Pose(Uttanasana)
- Inhale
- Chair Pose(Utkatasana)
- 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 Utkatasana(Chair Pose)
with Utkata Konasana (Goddess Pose) - Replace Uttanasana(Forward Bend Pose)
with Padahastasana (Gorilla Pose) - Replace Ardha Uttanasana(Standing Half Forward Bend)
with Baddha Hasta Uttanasana (Rag Doll Pose) - Replace Chaturanga Dandasana(Four Limbed Staff Pose)
with Ashtanga Namaskara (Caterpillar Pose) - Replace Urdhva Mukha Svanasana(Down Dog on a Chair)
with Bhujangasana (Cobra Pose) - Replace Adho Mukha Svanasana(Downward Facing Dog)
with Ardha Pincha Mayurasana (Dolphin Pose) - Replace Virabhadrasana(Warrior Pose)
with Anjaneyasana (Crescent Lunge) - Replace Chaturanga Dandasana(Four Limbed Staff Pose)
with Ashtanga Namaskara (Caterpillar Pose) - Replace urdhva mukha svanasana(Down Dog on a Chair)
with Bhujangasana (Cobra Pose) - Replace adho mukha svanasana(Downward Facing Dog)
with Ardha Pincha Mayurasana (Dolphin Pose) - Replace Virabhadrasana(Warrior Pose)
with Anjaneyasana (Crescent Lunge) - Replace Chaturanga Dandasana(Four Limbed Staff Pose)
with Ashtanga Namaskara (Caterpillar Pose) - Replace Urdhva Mukha Svanasana(Down Dog on a Chair)
with Bhujangasana (Cobra Pose) - Replace Adho Mukha Svanasana(Downward Facing Dog)
with Ardha Pincha Mayurasana (Dolphin Pose) - Replace Ardha Uttanasana(Standing Half Forward Bend)
with Baddha Hasta Uttanasana (Rag Doll Pose) - Replace Uttanasana(Forward Bend Pose)
with Padahastasana (Gorilla Pose) - Replace Utkatasana(Chair Pose)
with Utkata Konasana (Goddess Pose) - Replace Tadasana(Mountain Pose)
with Pranamasana (Prayer Pose)
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