sun salutation A
Make sure to always breathe through your nose, which provides a meditative aspect to your practice. As sun salutations are always at the beginning of your practice, this is the time in your practice to really begin to find yourself on the mat and out of your mind.
Begin in standing mountain pose (tadasana) – bring your feet hip-width apart, your hands in prayer position and your thumbs pressed into your sternum. This is where you are able to come into your Ujjayi Pranayama – when practicing ujjayi breath, completely fill your lungs and slightly constrict the back of your throat and continue to breathe through your nose.
Upward salute (urdhva hastasana) – inhale as you sweep your arms out to the side and overhead. Bring your gaze towards the sky and a slight arch in your back.
Standing forward fold (uttanasana) – exhale as you fold forward from the hips, resting your hands beside your feet and bringing your nose to your knees and gaze to your belly button.
Half standing forward fold (ardha uttanasana) – inhale as you life your torso halfway, lengthening your spine forward so your back is flat and parallel to the floor. Keep your fingertips on the floor or bring them to your shins.
Four-limbed staff pose (chaturanga dandasana) – exhale as your step or jump back into plank pose (if you are jumping back, make sure to land with your elbows bent to relieve any stress on your shoulders). Continue exhaling as you tuck your elbows into 90 degrees and lower your body to the floor. If necessary, bring your knees to the floor for half chaturanga.
Upward-facing dog pose (urdhva mukha svanasana) – inhale as your draw your chest forward and straighten your arms. Draw your shoulders back and lift your chest in between. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles.
Downward-facing dog pose (adho mukha svanasana) – exhale as your lift your hips and roll over your toes, placing the soles of your feet on the floor. Ground down through your hands and the soles of your feet and lengthen your spine. Lift your belly and sit bones toward the sky. Stay in this pose for 5 breaths. On the last exhalation, bring your gaze between your wrists and bend your knees.
Half standing forward fold (ardha uttanasana) – inhale as you step or jump both feet between your hands. Lift your torso halfway and bring your fingertips to the floor.
Standing forward fold (uttanasana) – exhale as you fold your torso over your thighs. Rest your hands beside your feet and bring your knees to your nose and gaze to your belly button.
Upward salute (urdhva hastasana) – inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.
Mountain pose (tadasana) – exhale as you come back into mountain pose. Bring your feet hip-width apart, your hands in prayer position and your thumbs pressed into your sternum. Repeat the sequence two or more times.
SUN SALUTATION B
These series of poses, referred to as Surya Namaskara B, which is usually practiced after several rounds of sun salutation A. Both sequences include many of the same components, while including Warrior 1 pose. As always, remember to breathe through your nose as your practice, helping to warm your body and bring a meditative state of mind. Always practice in your own range of limits, your breath is the most important part of your practice.
Standing mountain pose (tadasana) – bring your feet hip-width apart, your hands in prayer position and your thumbs pressed into your sternum. This is where you are able to come into your Ujjayi Pranayama – when practicing ujjayi breath, completely fill your lungs and slightly constrict the back of your throat and continue to breathe through your nose.
Chair pose (utkatasana) – inhale as you bend your knees and lower your hips, like you’re sitting in a chair. At the same time, extend your arms straight overhead, reaching through your fingertips and bringing your gaze between your hands.
Standing forward fold (uttanasana) – exhale as you fold forward from the hips, resting your hands beside your feet and bringing your nose to your knees and gaze to your belly button.
Half standing forward fold (ardha uttanasana) – inhale as you life your torso halfway, lengthening your spine forward so your back is flat and parallel to the floor. Keep your fingertips on the floor or bring them to your shins.
Four-limbed staff pose (chaturanga dandasana) – exhale as your step or jump back into plank pose (if you are jumping back, make sure to land with your elbows bent to relieve any stress on your shoulders). Continue exhaling as you tuck your elbows into 90 degrees and lower your body to the floor. If necessary, bring your knees to the floor for half chaturanga.
Upward-facing dog pose (urdhva mukha svanasana) – inhale as your draw your chest forward and straighten your arms. Draw your shoulders back and lift your chest in between. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles.
Downward-facing dog pose (adho mukha svanasana) – exhale as your lift your hips and roll over your toes, placing the soles of your feet on the floor. Ground down through your hands and the soles of your feet and lengthen your spine. Lift your belly and sit bones toward the sky.
Warrior 1, right foot (virabhadrasana 1) – inhale as you step your right foot between your hands and bring your left heel to the ground in a diagonal direction. Bend your front knee while keeping your back leg straight. Raise your arms straight overhead and gaze in between your hands.
Four-limbed staff pose (chaturanga dandasana) – exhale as your bring your hands to the mat and step your right foot back into plank pose. Continue exhaling as you lower your body into Chaturanga, keeping your elbows tucked into your sides and stopping at 90 degrees.
Upward-facing dog pose (urdhva mukha svanasana) – inhale as your draw your chest forward and straighten your arms. Draw your shoulders back and lift your chest in between. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles.
Downward-facing dog pose (adho mukha svanasana) – exhale as your lift your hips and roll over your toes, placing the soles of your feet on the floor. Ground down through your hands and the soles of your feet and lengthen your spine. Lift your belly and sit bones toward the sky. Stay in this pose for 5 breaths. On the last exhalation, bring your gaze between your wrists and bend your knees.
Warrior 1, left foot (virabhadrasana 1) – inhale as you step your left between your hands and bring your right heel to the ground in a diagonal direction. Bend your front knee while keeping your back leg straight. Raise your arms straight overhead and your gaze in between your hands.
Four-limbed staff pose (chaturanga dandasana) – exhale as your bring your hands to the mat and step your right foot back into plank pose. Continue exhaling as you lower your body into Chaturanga, keeping your elbows tucked into your sides and stopping at 90 degrees.
Upward-facing dog pose (urdhva mukha svanasana) – inhale as your draw your chest forward and straighten your arms. Draw your shoulders back and lift your chest in between. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles.
Downward-facing dog pose (adho mukha svanasana) – exhale as your lift your hips and roll over your toes, placing the soles of your feet on the floor. Ground down through your hands and the soles of your feet and lengthen your spine. Lift your belly and sit bones toward the sky. Stay in this pose for 5 breaths. On the last exhalation, bring your gaze between your wrists and bend your knees.
Half standing forward fold (ardha uttanasana) – inhale as you step or jump both feet between your hands. Lift your torso halfway and bring your fingertips to the floor.
Standing forward fold (uttanasana) – exhale as you fold your torso over your thighs. Rest your hands beside your feet and bring your knees to your nose and gaze to your belly button.
Chair pose (utkatasana) – inhale as you bend your knees and lower your hips, like you’re sitting in a chair. At the same time, extend your arms straight overhead, reaching through your fingertips and bringing your gaze between your hands.
Standing mountain pose (tadasana) – bring your feet hip-width apart, your hands in prayer position and your thumbs pressed into your sternum. This is where you are able to come into your Ujjayi Pranayama – when practicing ujjayi breath, completely fill your lungs and slightly constrict the back of your throat and continue to breathe through your nose.
You will begin to gain strength and flexibility by practicing sun salutations, whether you’re using them to warm up begin your practice and build heat and in between your practice as a way to come back to your breath.
on and off the mat 