ASHTANGA SURYA NAMASKAR
Om Hraam Hreem Hraum Sah Suryay Namah
Meaning: I salute the Great Sun God for his Divine grace.

In Yoga, Surya or the sun holds a central role and is deeply connected to our physical body. Offering a salutation to the Sun — also known as the chief of Navagraha — is an ancient practice passed down from the Adi Yogis to this day.

This practice involves different asanas, performed as an act of gratitude to the Sun God, who provides light, vital energies, and life support. Today, we’ll explore Ashtanga Surya Namaskar, one of the most recognized forms of yoga and sun salutation.

Let’s dive into its key features and the powerful activities it includes.

What is Surya Namaskar?

Surya Namaskar, or sun salutation, is a flowing sequence of 12 interconnected asanas. These postures involve jumping, stretching, and various full-body movements.

This dynamic sequence:

• Energizes the entire body

• Acts as a powerful cardiovascular workout

• Balances the body and mind with vital energy flow

Impact and Benefits

• Stimulates the nervous system

• Supports cardiovascular health

• Aids in weight loss and management

• Stretches, flexes, and tones muscles

• Strengthens the immune system

• Enhances cognitive functions

• Calms the mind and promotes overall well-being

Ashtanga Surya Namaskar A and B

The Ashtanga School of Yoga introduces two types of Surya Namaskar: A and B.

• Surya Namaskar A is ideal for beginners

• Surya Namaskar B suits advanced practitioners, focusing on core strength and stamina

Surya Namaskar A includes 9 postures, while B has 14 asanas.

Ashtanga Surya Namaskar A

Start in prayer pose with hands folded at the chest. Then follow this sequence:

1. Mountain pose (hands overhead)

2. Forward fold

3. Half forward fold

4. Chaturanga Dandasana (four-limbed staff pose)

5. Urdhva Mukha Svanasana (upward-facing dog)

6. Adho Mukha Svanasana (downward-facing dog)

7. Reverse the sequence back through:

   • Half forward fold

   • Forward fold

   • Mountain pose

   • Prayer pose

Breathing Techniques

• Mountain posture – Exhale

• Upward mountain – Inhale

• Forward fold – Exhale

• Half forward fold – Inhale

• Plank pose – Exhale and hold

• Upward-facing dog – Inhale

• Downward-facing dog – Exhale

• Downward-facing fold – Inhale

• Forward fold – Exhale

• Upward mountain – Inhale

• Mountain posture – Exhale

Ashtanga Surya Namaskar B

Begin in prayer position, then move to:

1. Utkatasana (chair pose)

2. Repeat Surya Namaskar A from forward fold to downward dog

3. Enter Warrior Pose I (Virabhadrasana I)

4. Move through Chaturanga Dandasana, Upward Dog, Downward Dog

5. Repeat Warrior I on the other side

6. Complete with:

   • Staff poses

   • Upward dog

   • Downward dog

   • Half forward fold

   • Full forward fold

   • Chair pose

   • Return to Tadasana (standing)

End with Namaste (hands together).

Breathing Techniques for Surya Namaskar B

• Utkatasana – Inhale

• Uttanasana – Exhale

• Ardha Uttanasana – Inhale

• Chaturanga Dandasana – Exhale

• Urdhva Mukha Svanasana – Inhale

• Adho Mukha Svanasana – Exhale

• Virabhadrasana I – Inhale

• Chaturanga Dandasana – Exhale

• Urdhva Mukha Svanasana – Inhale

• Adho Mukha Svanasana – Exhale

• Virabhadrasana I – Inhale

• Chaturanga Dandasana – Exhale

• Urdhva Mukha Svanasana – Inhale

• Adho Mukha Svanasana – Exhale

• Ardha Uttanasana – Inhale

• Uttanasana – Exhale

• Utkatasana – Inhale

• Tadasana – Exhale

Utkatasana (Chair Pose)

Things to Remember

Before practicing Ashtanga Surya Namaskar, keep these tips in mind:

• Early morning is the best time to practice

• Can be done anytime if necessary

• Avoid eating at least 1 hour before practice

• Do not perform after a heavy meal

• Start slow, hold each pose for 3–5 seconds

• Increase reps gradually as stamina builds

• Avoid during illness or discomfort

• Always practice under guidance of a certified yoga instructor

Final Thoughts

Daily practice of Ashtanga Surya Namaskar promotes strength, vitality, and inner growth. These yoga mudras energize the body, bring spiritual clarity, and align us with the grace of the Sun.

Let your day begin with Ashtanga Surya Namaskar and experience positivity in all aspects of life.

Pictures by Shree Hari Yoga in Dharamshala, 200 and 300 hours Yoga Teacher Training

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