Sun Salutations A&B, or Surya Namaskar A&B, are yoga sequences rich with meaning and key parts of modern-day flow-based yoga classes. This set of invigorating linked yoga poses is said to have originated thousands of years ago, although there is much to be debated about who really created this practice, or ritual. In this article, we'll look at the basics of how to do sun salutations in yoga including which poses are included and in which order. In this article, we will look at both A&B, Surya Namaskar and Surya Namaskar B.
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The meaning behind Surya Namaskar
According to Yoga Journal, there are many theories about the purpose, intention, and history behind Surya Namaskar. But in Sanskrit, Surya means “Sun” and Namaskar means “to bow or adore.” So in combination, Surya Namaskar essentially translates to “salute the Sun.”
When thinking about how to do sun salutations in yoga, we can look at it as we are essentially bowing to, or greeting, the sun.
These yoga sequences are performed by linking breath to movement, with inhales and exhales in sync with each specific posture. And as with anything, there are many adaptations and variations that have developed over the years. But really, breath-to-movement is one of the basic principles of how to do sun salutations in yoga.
Surya Namaskara A has fewer postures, and the postures are less challenging. Surya Namaskara B includes a few extra yoga asanas, also known as postures, that are more intense such as Chair Pose and Warrior 1.
How to prepare for yoga sun salutations
An ideal way to prepare your body to begin doing sun salutations is to stand in tadasana (mountain pose), take a few deep breaths, and come into stillness on your mat. Softly close your eyes, roll your shoulders back and down, slightly lift your chest, slight tuck of the navel and ribs, fingers and upper arms engaged, and breathe.
Sun salutations are often the warm-up for Vinyasa yoga classes and many other types of yoga classes as well. So they are in fact, in many cases, preparing the body for the full yoga class to follow.
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See our recommendations for the best online yoga classes for both beginners and advanced yogis alike.
The 8 steps of Surya Namaskar A – Sun Salutation A
- Tadasana (Mountain Pose – hands in prayer)
- Urdhva Hastasana (Upward Salute)
- Uttanasana A (Forward Bend)
- Uttanasana B (HalfWay Lift)
- Chaturanga Dandasana (Low Plank)
- Adho Mukha Svanasana (Upward Facing Dog)
- Urdhva Mukha Svanasana (Downward Facing Dog)
- Tadasana (Mountain Pose – hands in prayer)
The 10 steps of Surya Namaskar B – Sun Salutation B
- Tadasana (Mountain Pose – hands in prayer)
- Utkatasana (Chair Pose)
- Uttanasana A (Forward Bend)
- Uttanasana B (HalfWay Lift)
- Chaturanga Dandasana (High plank to low plank)
- Adho Mukha Svanasana (Upward Facing Dog)
- Urdhva Mukha Svanasana (Downward Facing Dog)
- Virabhadrasana 1 (Warrior 1)
- Chaturanga Dandasana (High plank to low plank)
- Adho Mukha Svanasana (Upward Facing Dog)
- Urdhva Mukha Svanasana (Downward Facing Dog)
- Virabhadrasana 1 (Warrior 1)
- Chaturanga Dandasana (High plank to low plank)
- Adho Mukha Svanasana (Upward Facing Dog)
- Urdhva Mukha Svanasana (Downward Facing Dog)
- Uttanasana A (Forward Bend)
- Uttanasana B (HalfWay Lift)
- Utkatasana (Chair Pose)
- Tadasana (Mountain Pose – hands in prayer)
How to do yoga sun salutation A&B – Surya Namaskar A&B
FAQ about Surya Namaskar A&B
Which pose starts all sun salutations?
Mountain pose (or Tadasana) is the starting pose for all yoga sun salutations.
How long should you hold each pose in sun salutation?
How long each pose is held in sun salutation is slightly dependent upon which type of yoga you are practicing. Some styles of yoga may hold each pose for 10-15 breaths, while other types of yoga may stay in each posture for just one breath.
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