| There are many varieties of sun salutations, depending on style, purpose, and instructor. The following instructions apply to the typical 'A' and 'B' series practiced in my yoga classes, which are loosely based on the Astanga style. 'A' Series ...Begin in Mountain Pose (Tadasana) ...Inhale to Extended Mountain (Urdhva Hastasana) (arms sweep out and up overhead until palms touch, tilt head back to look at hands) ...Exhale to Forward Bend (Uttanasana) (arms sweep out and down, hands rest on legs or mat outside of feet lining up fingers and toes, top of head lengthens from tailbone, shoulders lift apart and away from floor) ...Inhale to Spine Extension (roll to fingertips touching floor or legs, retract shoulderblades, look slightly forward arching back) ...Exhale right leg back to Lunge (lengthen leg away from floor and press heel back, front knee directly over ankle) or Kneeling Lunge (place back knee and top of back foot on floor, front knee directly over ankle) ...Inhale left leg back to Plank (full body lifted away from floor in straight line from heels to top of head) or Modified Plank (both knees and tops of feet on floor, extending in straight line from knees to top of head) ...Exhale to Hover (Chaturanga Dandasana) (tuck elbows and shoulders in and down and lower body to hover just above floor, pressing heels back toward mat) or Prone (tuck elbows and shoulders in and down and lower body in one piece to floor) ...Inhale to Upward Facing Dog (Urdhva Mukha Svanasana) (roll forward to balance on hands and tops of feet, opening heart forward and looking slightly upward) or Cobra (Bhujangasana) (roll forward to open heart and look slightly upward, with legs on floor) ...Exhale to Downward Facing Dog (Adho Mukha Svanasana) (lift hips up and back into upside-down 'V' by either rolling through bent knees, or by using arm strength to push straight back, or by adding a pushup before using arm strength to push straight back) ...Inhale right leg forward to Lunge (lengthen leg away from floor and press heel back) or Kneeling Lunge (place back knee and top of back foot on floor) ...Exhale left leg forward to Forward Bend ...Inhale to Spine Extension ...Exhale to Forward Bend (Uttanasana) ...Inhale to Extended Mountain (Urdhva Hastasana) ...Exhale to Mountain (Tadasana) or continue to next round using left leg first for lunges 'B' Series ...Begin in Mountain Pose (Tadasana) ...Inhale to Standing Backbend (arms sweep out and up overhead, arch backward looking up) ...Exhale to Forward Bend (Uttanasana) (reach and fold forward keeping head between arms and back lengthened, hands rest on legs or mat outside of feet lining up fingers and toes, top of head lengthens from tailbone, shoulders lift apart and away from floor) ...Inhale to Spine Extension (roll to fingertips touching floor or legs, retract shoulderblades, look slightly forward arching back) ...Exhale step or jump both legs back through Plank to Hover (Chaturanga) (tuck elbows and shoulders in and down and lower body to hover just above floor) or Prone (tuck elbows and shoulders in and down and lower body in one piece to floor) ...Inhale to Upward Facing Dog (Urdhva Mukha Svanasana) (roll forward to balance on hands and tops of feet, opening heart forward and looking slightly upward) or Cobra (roll forward to open heart and look slightly upward, keeping legs on floor) ...Exhale to Downward Facing Dog (Adho Mukha Svanasana) (lift hips up and back into upside-down 'V' by either rolling through bent knees, or by using arm strength to push straight back, or by adding a pushup before using arm strength to push straight back) ...Inhale right leg forward to Warrior Lunge (lengthen back leg away from floor and press heel back, sweep arms up to steeple hands overhead or rest on front thigh) or Kneeling Warrior Lunge (place back knee and top of back foot on floor, arms overhead or hands rest on front thigh) ...Exhale through Plank to Hover (Chaturanga) or Prone ...Inhale to Upward Facing Dog or Cobra ...Exhale to Downward Facing Dog ...Inhale left leg forward to Warrior Lunge or Kneeling Warrior Lunge ...Exhale through Plank to Hover (Chaturanga) or Prone ...Inhale to Upward Facing Dog or Cobra ...Exhale to Downward Facing Dog, holding 5 breaths ...At the end of an exhale, step or jump both feet forward into forward bend ...Inhale sweeping arms up into Chair (Utkatasana) (bend knees and sink weight into heels, arms reaching upward, looking toward hands, neutral pelvis to avoid pinching lower back) ...Exhale and sink deeper in Chair ...Inhale into Standing Backbend ...Exhale to Mountain or repeat as many times as desired |
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| I ask for wisdom; I will not mistake it with information. I ask for strength; I will not confuse it with control. I ask to surrender; I will not confuse it with giving up. I ask for acceptance; I will not confuse it with resignation. I ask for inner peace; I will not mistake it for withdrawal. -Deepak Chopra |
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| How to Practice Surya Namaskar (Sun Salutations) |