Surya Namaskar B- Ashtanga Yoga

5-7 minutes

Ashtanga Surya Namaskar B

Surya Namaskar
An ancient yogic tradition of worshipping the rising or setting of the sun (surya). It is thought that if the
day and night were like breathing dawn and dusk would be the pause between the inhalation and
exhalation (kumbaka) and the perfect time for reflection, meditation, or yoga practice.
The sequence can be used in preparation for other postures heating up and stretching the body,
bringing the connection between movement and breath. It can also be used as a complete excercise in
itself. It tones and stretches the muscles, massages the inner organs, and helps to relieve constipation,
speeds up the metabolism and helps to reduce weight.
So even spending 15 minutes of your day practising the Sun Salutations can be used to calm the mind,
and promote health and balance.
Combine the different sequences for variation, and see how good they can make you feel.

Ashtanga Surya Namaskar

There are two Surya Namaskar sequences that Ashtanga Vinyasa series are incomplete without. These
two sequences A and B remain the same through all the different series, they allow you to truly connect
your body and breath, the postures will become familiar and you can flow through them without thinking,
allowing your body to be moved by your breath. Work up to completing 5 ‘A’ followed by 5 ‘B’
START SAMASTHITI
Start, feet together, toes spread, weight evenly over the feet, thighs engaged (knee caps up), tail bone
tucked under, abdomen in, shoulders rolled back, hands byt the sides, chin parallel to the floor.
Modify:
If you have lower back problems, or find it difficult to stand with your feet together due to knees or thighs
rubbing you may stand with the feet hip width apart (still parallel)

1. Inhale – UTKATASANA
Bend the knees, raise the arms up over the head, bring the palms together and look to the thumbs.
Modify:
Keep the hands shoulder width apart if this it is painful to keep them together
2. Exhale – UTANASANA
Straighten the legs, bend forwards from the hips, bringing your hands down, relax the neck look to your
nose
Modify:
If you have slipped disc or lower back problems keep the knees bent so that the palms come to the floor.

3. Inhale – URDVAH UTANASANA

Lengthen the spine, look forwards, open the shoulders.
Modify:
If you have slipped disc or lower back problems keep the knees bent so that the finger tips come to the
floor. (Keep the spine straight)
4. Exhale – CHATURANGA DANDASANA
Jump or step the feet back, bend the elbows keeping them tucked into your sides, lowering the body.
Knees stay off the floor
Modify:
If you are not strong enough for the full posture you have two options
. Plank
. Same posture with the knees on the ground, the body should still be in a straight line.

5. Inhale – URDVAH MUKHA SVANASANA

Point the toes away from the body, lift the chest, knees stay off the ground. Opening the shoulders and
looking up to the sky
6. Exhale – ADHO MUKHA SVANASANA

Tuck the toes under, lift the hips up, bring the shoulders down and look to the navel.
Modify:
. First come onto the knees, then lift up.
. Keep the knees a LITTLE bent to allow you to lengthen through the spine

7. Inhale – VIRABHADRASANA I

Pivot the left foot, bring the right foot forwards between the hands, raise the arms and the torso up,
palms together, look to the thumbs. Keep the left leg straight and pressing into the floor.
Modify:
Keep the hands shoulder width apart if you have problems with your shoulders

8. Exhale – CHATURANGA DANDASANA

Bring the palms to the floor either side of your right foot, step the right foot back, bend your elbows
(Same as step 4)

9. Inhale – URDVAH MUKHA SVANASANA

Point the toes away from the body, lift the chest, knees stay off the ground. Opening the shoulders and
looking up to the sky. (Same as step 5)

10. Exhale – ADHO MUKHA SVANASANA

Tuck the toes under, lift the hips up, bring the shoulders down and look to the navel. (Same as step 6)

11. Inhale – VIRABHADRASANA I

Pivot the right foot, bring the left foot forwards between the hands, raise the arms and the torso up,
palms together, look to the thumbs. Keep the left leg straight and pressing into the floor.
12. Exhale – CHATURANGA DANDASANA
Bring the palms to the floor either side of your left foot, step the right foot back, bend your elbows (Same
as step 4)

13. Inhale – URDVAH MUKHA SVANASANA

Point the toes away from the body, lift the chest, knees stay off the ground. Opening the shoulders and
looking up to the sky. (Same as step 5)

14. Exhale – ADHO MUKHA SVANASANA

Tuck the toes under, lift the hips up, bring the shoulders down and look to the navel, stay here for 5
deep breaths  (Same as step 6)

15. Inhale – URDVAH UTANASANA

Jump or step the feet together between the hands, lengthen the spine, look to the front, open the
shoulders. (Same as step 3)

16. Exhale – UTANASANA

Bring the crown of your head towards the floor, relax the neck look to your nose (Same as step 2)

17. Inhale – UTKATASANA

Bend the knees, raise the arms up over the head, bring the palms together and look to the
thumbs. (Same as step 1)

18. Exhale – SAMASTHITI

Straighten the legs, bring the arms to the sides