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Surya namaskar A & B

Hello, Thursday yoginis!

As all of you are familiar with my practice, we will proceed directly to the sequences that makes up surya namaskar A and B, sun salutes A and B. Remember to use your ujjayi breathing and moolah bandha. Also remember that your focus is the breath, with an eventual goal of “one breath = one movement” – but, that doesn’t have to happen right away! Take your time finding your rhythm, and, above all, respect and be kind to your body’s needs.

Surya namaskar A:

  1. Standing at front of mat, feet parallel, reach arms up with inhale.
  2. Fold at hips into forward bend with exhale.
  3. Step right leg back into lunge with inhale.
  4. Step left leg back into high plank with exhale.
  5. Lower down from high to low plank, knees on ground until you are able to lower yourself without sagging in the lower back (* see photos below)
  6. Inhale into cobra or upward facing dog (* see photos below)
  7. Exhale into downward facing dog – remain for 5 breaths.
  8. Step up between hands with right leg on inhale.
  9. Step up into forward fold with other leg on exhale.
  10. Reach forward and up (knees slightly bent for now) to stand up, arms overhead, with inhale.
  11. Arms to side or in front of your chest in namaste with exhale.
  12. Repeat with left leg going back into lunge.
High plank: arms directly under shoulders to begin, core strong.
Low plank: shift forward and lower shoulders down to level of hips while keeping core very strong. Notice that in photo at bottom, my elbows are at a 90 degree angle.
Cobra (top photo) and upward facing dog pose (bottom photo – only tops of feet on ground); both require engagement of core and release of glutes.

Surya namaskar B:

  1. Standing at front of mat, feet parallel, bend knees to utkatasana (*see photo below) and reach arms up with inhale.
  2. Fold at hips into forward bend with exhale.
  3. Step right leg back into lunge with inhale.
  4. Step left leg back into high plank with exhale.
  5. Lower down from high to low plank, knees on ground until you are able to lower yourself without sagging in the lower back.
  6. Inhale into cobra or upward facing dog.
  7. Exhale into downward facing dog.
  8. Step right leg between hands, bring back heel down, and reach arms up on inhale. Use several breath for these movements until you can do everything in one smooth inhale – that does take time to master (* see photo below).
  9. Bring hands down, heel up in back, step back into high plank and lower to low plank on exhale. Again, use as many breaths as needed until this becomes a smooth and easy transition for you.
  10. Inhale into cobra or upward facing dog.
  11. Exhale into downward facing dog.
  12. Step left leg between hands, bring back heel down, and reach arms up on inhale.
  13. Bring hands down, heel up in back, step back into high plank and lower to low plank on exhale.
  14. Inhale into cobra or upward facing dog.
  15. Exhale into downward facing dog – remain for 5 breaths.
  16. Step up between hands with right leg on inhale.
  17. Step up into forward fold with other leg on exhale.
  18. Reach forward and up, knees deeply bent in utkatasana, arms overhead, with inhale.
  19. Straighten legs, bring arms to side or in front of your chest in namaste with exhale.
  20. Repeat with left leg going back into lunge.
Utkatasana/chair or fierce pose. Place more weight in heels than in toes; keep shoulders relaxed.
Virabhadrasana I/arrior I pose: pinky see of back foot well grounded, core strong.

Do as many repetitions as feel right for you. And may the sun reward you for showing your respect! 🙂

~namaste,

Sylvia