Sun Salutations are yoga sequences of asanas or poses that are typically practiced first thing in the morning, facing the rising sun.
There are two primary sequences, Sura Namaskar A or B
The two use many of the same poses, and here we break down the sequences and asanas of each Sun Salutation.
SURYA NAMASKAR A - 11 Poses
1. Tadasana - Start in Mountain pose, standing straight, arms at each side.
2. Urdhva Tadasana - Inhale into Upward Salute, arms overhead, slight backend.
3. Uttanasana - Exhale into Forward Fold, bending forward at the hips and
dropping the arms forward toward the toes.
4. Ardha Uttanasana - Inhale up, lifting the back halfway for a Half standing Foward Fold.
5. Kumbhakasana to Chaturanga - Exhale and step back into plank pose, lower at the elbows halfway to arrive in four-limbed staff pose.
6. Urdhva Mukha Svanasana - Inhale to arrive in Upward facing dog
7. Adho Mukha Svanasana - Exhale back into Downard facing dog
8. Ardha Uttanasana - Inhale to step forward into a halfway lift
9. Uttanasana - Exhale to lower into forward fold
10. Urdva Hastansana - Inhale rise all the way up to hands overhead for an upward salute
11. Tadasana- Exhale, return to Tadasana
SURYA NAMASKAR B - 19 Poses
1. Tadasana - Start in Mountain pose, standing straight, arms at each side.
2. Utkatasana- Inahle lower into Chair Pose
3. Uttanasana - Exhale down into forward fold
4. Ardha Uttanasana - Inhale up into a halfway lift with a flat back
5. Chaturanga - Exhale and step back, lower at the elbows halfway to arrive in four-limbed staff pose.
6. Urdhva Mukha Svanasana - Inhale up into Upward facing dog
7. Adho Mukha Svanasana - Exhale back into Downard facing dog
8. Virabhadrasana 1 - Inhale step the right foot forward into Warrior 1
9. Chaturanga - Exhale and step back, lower at the elbows halfway to arrive in four-limbed staff pose.
10. Urdhva Mukha Svanasana - Inhale to arrive in Upward facing dog
11. Adho Mukha Svanasana - Exhale back into Downard facing dog
12. Virabhadrasana 1 - Inhale and step the left foot forward to come into Warrior 1
13. Chaturanga - Exhale and step back, lower at the elbows halfway to arrive in four-limbed staff pose.
14. Urdhva Mukha Svanasana - Inhale to arrive in Upward facing dog
15. Adho Mukha Svanasana - Exhale back into Downard facing dog
16. Ardha Uttanasana - Inhale into a halfway lift with a flat back
17. Uttanasana - Exhale to lower into forward fold
17. Utkatasana- Inhale into Chair Pose
18. Tadasana - Exhale to stand in Mountain Pose