If you're a beginner who wants to learn how to do sun salutations step-by-step you're in the right place! Sun Salutations A & B (also called Surya Namaskar A & B) are yoga sequences rich with meaning and key parts of modern-day flow-based yoga classes. These two sets of invigorating linked yoga poses originated thousands of years ago, and there still used in every yoga flow class today! Read on to learn how to do sun salutations for beginners and to learn which poses are included and in which order. Let's flow into the basics of Surya Namaskar and Surya Namaskar B now!
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What are yoga sun salutations?
Sun salutations in yoga are yoga sequences that are performed by linking breath to movement, with inhales and exhales in sync with each specific posture. There are two sun salutations – Sun Salutation A & B, also called Surya Namaskar A&B. Here's how they differ:
- 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.
The meaning of Surya Namaskar
In Sanskrit, Surya means “Sun” and Namaskar means “to bow or adore.” So in combination, Surya Namaskar essentially translates to “salute the Sun.” But according to Yoga Journal, there are many theories about the purpose, intention, and history behind Surya Namaskar.
When thinking about how to do sun salutations in yoga, we can look at it as essentially bowing to or greeting the sun.
How To Do Surya Namaskar A (Sun Salutation A) In 8 Steps
Surya Namaskar A, or Sun Salutation A, is a foundational sequence in yoga that combines breath and movement to create a dynamic and invigorating practice.
Comprising eight distinct steps, this sequence is designed to warm up the body, increase flexibility, and promote overall physical and mental well-being.
Each posture flows seamlessly into the next, synchronized with inhalation and exhalation, creating a meditative rhythm that enhances concentration and inner awareness. This is how to do Sun Salutation A step-by-step:
- 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)
How To Do Surya Namaskar B (Sun Salutation B) In 10 Steps
Surya Namaskar B, or Sun Salutation B, is a dynamic yoga sequence that builds on the foundation of Sun Salutation A, incorporating additional postures to further enhance strength, flexibility, and endurance.
This ten-step sequence integrates the powerful poses of Chair Pose (Utkatasana) and Warrior I (Virabhadrasana I), creating a more vigorous and comprehensive practice.
Each movement is synchronized with the breath, promoting a harmonious flow that energizes the body and calms the mind. This is how to do Surya Namaskar B step-by-step:
- 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)
Yoga sun salutation A & B visual guide
This visual yoga sequence guide walks you through each pose in Sun Salutation A & B step-by-step, making it easy to follow along.
How to prepare for sun salutations
If you are a beginner, an ideal way to prepare your body for 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, lift your chest, slightly tuck your navel and ribs, engage your fingers and upper arms, and breathe.
Sun salutations are often the warm-up for Vinyasa yoga classes and many other types of yoga classes as well. In many cases, they are preparing the body for the full yoga class to follow.
Online yoga classes are ideal for learning and practicing yoga and working on your sun salutation technique. You can practice yoga on your own time in your own space with the world's best yoga instructors.
See our recommendations for the best online yoga classes for both beginners and advanced yogis alike.
Takeaway on sun salutations for beginners
Sun salutations are a sequence of yoga poses that are performed while linking breath to movement. They include some of the most common core yoga poses. Learning sun salutations is highly recommended if you plan to attend any sort of yoga class because they are often included in the class sequence.
FAQ about Sun Salutations
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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