SURYA NAMASKARA B SUN SALUTATION B
- Starts at SAMASTHITI
- ONE/EKUM: Inhale. Bend both knees, make the lowest chair you can make with your body, and raise both arms up. The palms are touching at the top. Look at your thumbs.
- TWO/DWI: Exhale. Fold forward as you strengthen the legs. Chest towards your thighs. Forehead or chin towards the knees.
- THREE/TRINI: Inhale. Look half the way up.
- FOUR/CHETURI: Exhale. Walk or jump back. Push up position, or lay down on the floor.
- FIVE/PANCA: Inhale. Straighten the arms. Push your chest out. Look up and back. Knees straight lifted. point your toes.
- SIX/SHAT: Exhale. Exhale. Push the hips up. Downward facing Dog. Heels on the floor. Chin Towards your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen in. Engage Bhandas.
- SEVEN/SAPTA: Inhale. Bring the right feet between your both hands. Knee in a 90 degree angle. Arms up. Lean back. Look up towards your hands.
- EIGHT/ASTOE. Exhale. Bring the right leg back go into push up position or Cheturi.
- NINE/NAVA: Inhale. Straighten the arms. Push your chest out. Look up and back. Knees straight lifted. point your toes.
- TEN/DESHA: Exhale. Push the hips up. Downward facing Dog. Heels on the floor. Chin Towards your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen in. Engage Bhandas.
- ELEVEN/EKADESHA: Inhale. Bring the left feet between your both hands. Knee in a 90 degree angle. Arms up. Lean back. Look up towards your hands.
- TWELVE/ DWADESHA. Exhale. Bring the left leg back go into push up position or Cheturi.
- THIRTEEN/ TRIODESHA: Inhale. Straighten the arms. Push your chest out. Look up and back. Knees straight lifted. Point your toes.
- FOURTEEN/CHATURDESHA: Exhale. Push the hips up. Downward facing Dog. Heels on the floor. Chin Towards your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen in. Engage Bhandas. STAY HERE FOR 5 LONG DEEP BREATHS, AROUND 20 SECONDS
- FIFTEEN/ PANCADESHA: Inhale. Jump or walk back. Straighten your knees. Half the way up. Lengthen the spine.
- SIXTEEN/ SHODESHA: Exhale. Fold forward. Forehead or chin towards your knees. Look at the toes.
- SEVENTEEN/ SAPTADESHA: Inhale. Bend both knees. Bring arms up. Palms together. Look up your thumb.
- SAMASTHITI. Exhale. Straighten your legs. Brings arms down. Neutral Position.
Ashtanga Yoga Table of Contents
- What is Ashtanga Yoga?
- Pattabhi Jois
- The Eight Limbs
- Ashtanga yoga mantra
- Ujjayi Breath
- Locks / Bhandas
- Drishti / Gaze
- Vinyasa
- Surya Namaskara / Sun Salutation
- Standing poses
- Padangusthasana
- Padahastasana
- Utthita Trikonasana
- Parivritta Trikonasana
- Utthita Parsvakonasana
- Parivritta Parsvakonasana
- Prasarita Padottanasana A
- Prasarita Padottanasana B
- Prasarita Padottanasana C
- Prasarita Padottanasana D
- Parsvottanasana
- Utthita Hasta Padangusthasana A
- Utthita Hasta Padangusthasana B
- Utthita Hasta Padangusthasana C
- Utthita Hasta Padangusthasana D
- Ardha Baddha Padmottanasana
- Utkatasana
- Virabhadrasana A
- Virabhadrasana B
- Primary Series
- Dandasana
- Paschimottanasana A
- Paschimottanasana B
- Paschimottanasana C
- Purvottanasana
- Ardha Baddha Padma Paschimottanasana
- Trianga Mukhaikapada paschimottanasana
- Janu Sirsasana A
- Janu Sirsasana B
- Janu Sirsasana C
- Marichyasana A
- Marichyasana B
- Marichyasana C
- Marichyasana D
- Navasana (5 times)
- Bhujapidasana
- Kurmasana
- Supta Kurmasana
- Garbha Pindasana
- Kukktasana
- Baddha Konasana A
- Baddha Konasana B
- Upavishta Konasana A
- Upavishta Konasana B
- Supta Konasana
- Supta Padangusthasana A
- Supta Padangusthasana B
- Supta Padangusthasana C
- Ubhaya Padangusthasana
- Urdhva Mukha Paschimottanasana
- Setu Bandhasana
- Intermediate Series
- Finishing Series
- Poster To Go