Surya Namaskar Sequences
Sun Salute A Sun Salute B Sun Salute C Sun Salute F Moon Salute
SURYA NAMASKAR A
Traditional Sequence as taught in Astanga
* Start at Samasthitii, Tadasana, or Namaskarasana
| Vinyasa 1 (ekam) | Inhale | Urdhva Hastasana | Upward Facing Hands |
| Vinyasa 2 (dve) | Exhale | Uttanasana | Standing Forward Fold |
| Vinyasa 3 (trini) | Inhale | Ardha/Urdhva Uttanasana | Monkey Pose |
| Vinyasa 4 (chatvari) | Exhale | Chaturanga Dandasana | 4 Limb Stick |
| Vinyasa 5 (pancha) | Inhale | Urdhva Mukha Svanasana | Upward Facing Dog |
| Vinyasa 6 (sat) | Exhale | Adho Mukha Svanasana | Downward Facing Dog hold for 5 breaths |
| Vinyasa 7 (sapta) | Inhale | Ardha/Urdhva Uttanasana | Monkey Pose |
| Vinyasa 8 (asto) | Exhale | Uttanasana | Standing Forward Fold |
| Vinyasa 9 (nava) | Inhale | Urdhva Hastasana | Upward Facing Hands |
| Vinyasa 10 (dasha) | Exhale | Samasthitihii | Equal-Standing |
Surya Namaskar A is found in the Astanga Yoga sequences of Sri K. Pattabhi Jois and now commonly found in most yoga settings. A is a vigorous and challenging sequence that builds strength, stamina, and heat. Practice 3-5 rounds at the beginning of each practice.
SURYA NAMASKAR A
Modified Sequence appropriate for beginners
| Vinyasa 1 | Inhale | Urdhva Hastasana | Upward Facing Hands |
| Vinyasa 2 | Exhale | Uttanasana | Standing Forward Fold |
| Vinyasa 3 | Inhale | Ardha/Urdhva Uttanasana | Monkey Pose |
| Vinyasa 4 | Exhale | Dandasana | Stick Pose (Push-up) |
| Vinyasa 5 | Inhale | look forward | |
| Vinyasa 6 | Exhale | Nakrasana | Crocodile |
| Vinyasa 7 | Inhale | Bhujangasana | Cobra |
| Vinyasa 8 | Exhale | Adho Mukha Svanasana | Downward Facing Dog hold for 5 breaths |
| Vinyasa 9 | Inhale | lift heels | |
| Vinyasa 10 | Exhale | bend knees, look up, walk or step forward into Monkey Pose | |
| Vinyasa 11 | Inhale | Ardha/Urdhva Uttanasana | Monkey Pose |
| Vinyasa 12 | Exhale | Uttanasana | Standing Forward Fold |
| Vinyasa 13 | Inhale | Urdhva Hastasana | Upward Facing Hands |
| Vinyasa 14 | Exhale | Tadasana | Mountain |
Modified Surya Namaskar A is appropriate for beginners, those with injuries, or anyone who would needs more ease and calmness in a practice. Observe the additional vinyasas which enable one to focus more intently on the transitions from pose to pose.