SURYA NAMASKAR A — SUN SALUTATIONS

1. VIRASANA  

Begin practice with 3 minutes in Virasana watching your breath at tips of nostrils

2. TADASANA 

Active Ujjayi breath (Darth Vadar breath—longer, deeper inhales & exhales that you can hear.

3. HASTA TADASANA

INHALE & lift arms to ceiling; chin, breast bone & eyes lift

4. UTTANASANA

EXHALE into forward fold. Use blocks for hands if full palm does not reach floor without bending knees.

5. ARDHA UTTANASANA

INHALE while lifting & lengthening spine away from legs.  Place palms on shins if you cannot straighten your spine.

6. PLANK

EXHALE one foot, then the other foot, back into plank.  Extend out the heels, lifting the navel to the back waist.

7. CHATARANGA DANDASANA

EXHALE while bending the elbows (tuck them into the side ribs) keeping the spine long.  NOTE:  work toward the 90 degree angle of elbows & wrists as in the photo. 

Move from flexed toes to top of toes as you begin your ascent into Urdhva Mukha Svansana (#8).

8. URDHVA MUKHA SVANSANA

INHALE while pressing into palms, straightening arms, and lifting torso & breastbone up into the backbend.  Thighs & shin bones come off floor.

9. ADHO MUKHA SVANASANA

EXHALE back into Dog pose.  Stay for 5 inhales & exhales.  If heels don’t reach floor, rest them into a wall.

10. ARDHA UTTANASANA  (see #5)

INHALE

11. UTTANASANA (see #4)

EXHALE & release

12. HASTA TADASANA (see #3)

INHALE while you firm into the feet, and lift arms, chin and breastbone to the ceiling.

13. TADASANA (see #2)

EXHALE the arms alongside the body.

OPTIONS:

1. REPEAT THIS SEQUENCE 3 TIMES OR MORE.
2. INSERT HI LUNGES after #9 ADHO MUKHA SVANASANA. COMPLETE REMAINING POSES.
3. INSERT LOW LUNGES after #9 ADHO MUKHA SVANASANA. COMPLETE REMAINING POSES.
4. INSERT STANDING POSES after #9 ADHO MUKHA SVANASANA. COMPLETE REMAINING POSES.

STANDING POSES: 

1. UTTHITA TRIKONASANA
2. PARIVRTTA TRIKONASANA
3. UTTHITA PARSVAKONASANA
4. ARDHA CHANDRASANA
5. PARIVRTTA ARDHA CHANDRASANA
6. VIRABHADRASANA I
7. VIRABHADRASANA II
8. VIRABHADRASANA III

For more sequences and yoga actions, click here.