Starting with Yoga – Sun Salutation A & B

The sun salutation, Surya Namaskar in Sanskrit, is the foundation of every yoga practice. During the sun salutation you determine the rhythm and the mood of your yoga session. All yoga series are an extension and refinement of the movements of the sun salutation.

The sun salutation consists of a series of poses that follow each other in a dynamic flow. Breath and movement go hand in hand. Practicing sun salutation is a good way to start yoga. It warms up the body before you start the asanas (yoga poses).

Sun Salutation A

1. Stand up straight with the arms alongside the body. Inhale, reach the arms up. Place your hands together and look up.

2. Exhale, and fold forward. Place your hands on the shins or on the mat.

3. Inhale, come halfway up and lengthen the spine.

4. (Option 1). Exhale, step both feet back into a high plank. Place the knees on the mat and bring the chest towards the mat.

4. (Option 2). Exhale, step both feet back into a high plank. Bend the elbows and move into a low plank.

5. (Option 1). Inhale, stretch the toes away and lift the chest up into a cobra position. Keep the elbows close to the body.

5. (Option 2). Inhale, stretch your toes away, lift your chest and push yourself up into an upward facing dog. Lift the hips and knees of the mat.

6. Exhale, lift the hips up to a downward facing dog.

7. Stay five breaths in downward facing dog, an inverted V-position. The hands are shoulder width apart and the feet are hip width apart. Spread the fingers and push away from the hands. Lengthen the spine and push the hips back and up.

8. Exhale, bend the knees and look forward. Step or jump the feet in between the hands.

9. Inhale, come halfway up and lengthen the spine.

10. Exhale, fold forward.

11. Inhale, come up with a straight spine into a standing position and reach the arms up.

12. Exhale, lower down your arms alongside the body.

Sun Salutation B

1. Stand up straight with the arms alongside the body. Inhale, bend the knees and reach the arms up. Place your hands together and look up.

2. Exhale, and fold forward. Place your hands on the shins or on the mat.

3. Inhale, come halfway up and lengthen the spine.

4. (Option 1). Exhale, step both feet back into a high plank. Place the knees on the mat and bring the chest towards the mat.

4. (Option 2). Exhale, step both feet back into a high plank. Bend the elbows and move into a low plank.

5. (Option 1). Inhale, stretch the toes away and lift the chest up into a cobra position. Keep the elbows close to the body.

5. (Option 2). Inhale, stretch your toes away, lift your chest and push yourself up into an upward facing dog. Lift the hips and knees of the mat.

6. Exhale, lift the hips up to a downward facing dog.

7. Step the right foot in between the hands and place the left heel on the mat.

8. Inhale, reach the arms up into a warrior pose.

9. (Option 1). Exhale, place the hands back on the mat and step back into a high plank. Place the knees on the mat and bring the chest towards the mat.

9. (Option 2). Exhale, place the hands back on the mat and step back into a high plank. Bend the elbows and move into a low plank.

10. (Option 1). Inhale, stretch the toes away and lift the chest up into a cobra position. Keep the elbows close to the body.

10. (Option 2). Inhale, stretch your toes away, lift your chest and push yourself up into an upward facing dog. Lift the hips and knees of the mat.

11. Exhale, lift the hips up to a downward facing dog.

12. Step the left foot in between the hands and place the right heel on the mat.

13. Inhale, reach the arms up into a warrior pose.

14. (Option 1). Exhale, place the hands back on the mat and step back into a high plank. Place the knees on the mat and bring the chest towards the mat.

14. (Option 2). Exhale, place the hands back on the mat and step back into a high plank. Bend the elbows and move into a low plank.

15. (Option 1). Inhale, stretch the toes away and lift the chest up into a cobra position. Keep the elbows close to the body.

15. (Option 2). Inhale, stretch your toes away, lift your chest and push yourself up into an upward facing dog. Lift the hips and knees of the mat.

16. Exhale, lift the hips up to a downward facing dog.

17. Stay five breaths in downward facing dog, an inverted V-position. The hands are shoulder width apart and the feet are hip width apart. Spread the fingers and push away from the hands. Lengthen the spine and push the hips back and up.

18. Exhale, bend the knees and look forward. Step or jump the feet in between the hands.

19. Inhale, come halfway up and lengthen the spine.

20. Exhale, fold forward.

21. Inhale, bend the knees, come up with a straight spine and reach the arms up.

22. Exhale, straighten the legs and lower down your arms alongside the body.