Yoga Poses Learn How to Do Surya Namaskar A Ashtanga Sun Salutation Basics By Ann Pizer, RYT Ann Pizer, RYT LinkedIn Twitter Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on December 17, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates by the National Association of Sports Medicine. Learn about our Review Board Print If you're doing vinyasa yoga, you're probably practicing Ashtanga sun salutations without even realizing it. Sun salutations are a sequence of 10 yoga poses designed to warm up the body and clear its energy pathways. Although these sequences are used in many other styles of yoga as well, in the Ashtanga primary series, each practice starts with five rounds of surya namaskar A followed by five rounds of surya namaskar B. Unless otherwise noted, movement from one pose to the next occurs on each breath. 1 Samasthiti (Tadasana) Mountain Pose - Tadasana. Ann Pizer Surya namaskar A begins in samasthiti, also known as the mountain pose. This pose is a way to check in with your body so you can be mindful of your form through the rest of the poses. To do it, stand with your big toes touching. Next, raise yourself on your toes to fan them out. Engage your quadriceps (the front of your thighs) and rotate your thighs inward to widen the sit bones. Draw in your stomach while maintaining the natural curve of your spine. Open your collar bones and shrug your shoulders, rolling them back to release your shoulder blades. Keep your arms naturally at your sides with the palms facing forward, your neck long, and your chin level. 2 Raised Hands Pose (Urdhva Hastasana) Raised Hands Pose - Urdhva Hastasana. Verywell / Ben Goldstein Inhale as you begin to transition into raised hands pose or urdhva hastasana. Bring your arms up over your head with your palms together so they are facing each other. Keep your shoulders back and down. 3 Standing Forward Bend (Uttanasana) Standing Forward Bend - Uttanasana. Barry Stone Exhale and fold forward over your legs. Your fold should originate in your pelvis as opposed to originating in your back. Bring your fingertips in line with your toes and press your palms to the mat. Engage your quadriceps to draw open your hamstrings, the muscles at the back of your thighs. 4 Half Standing Forward Bend (Ardha Uttanasana) Flat Back. Barry Stone Inhale as you raise your upper body so you are up on your fingertips. Your back is flat. 5 Four Limbed Staff Pose (Chaturanga Dandasana) Chaturanga Dandasana. Barry Stone Exhale and flatten your palms. Either jump or slowly step back to four limbed staff pose or chaturanga dandasana. This yoga posture starts as a plank position with your arms and legs straight, your shoulders over your wrists. You then shift the plank forward and bend your elbows straight back, hugging them to your body. Your toes remain tucked. 6 Upward Facing Dog (Urdhva Mukha Svanasana) Upward Facing Dog - Urdhva Mukha Svanasana. Barry Stone Inhale, then roll over your toes and straighten your arms to upward facing dog. Try not to bring your thighs to the floor during this transition. Open your chest toward the ceiling and keep your shoulders over your wrists. 7 Downward Facing Dog (Adho Mukha Svanasana) Downward Facing Dog - Adho Mukha Svanasana. Barry Stone Exhale and roll back over your toes to downward facing dog, sometimes referred to as just downward dog or down dog. Take five breaths and let your head hang while moving your shoulder blades toward your hips. This position can be uncomfortable for new yoga practitioners. If you find it difficult to be in downward dog, engage your quadriceps. This will take more of the weight off your arms. 8 Standing Forward Bend (Uttanasana) Standing Forward Bend - Uttanasana. Barry Stone Exhale and jump or step forward as you transition back into the third position used in the surya namaskar A sequence. Again, be sure that you are folding from the pelvis as you don't want a curved spine. If you can't press your palms flat on the mat during standing forward bend, you can use yoga blocks under your hands. If you are able to bring your weight onto the balls of your feet, your hips will stay over your ankles. 9 Raised Hands Pose (Urdhva Hastasana) Raised Hands Pose - Urdhva Hastasana. Verywell / Ben Goldstein Inhale and bring your arms back up above your head. During this next-to-last posture, you are returning to the second pose used in this sun salutation sequence. Keep your gaze up and toward your thumbs. Microbend your knees to help protect these joints. 10 Samasthiti (Tadasana) Mountain Pose - Tadasana. Barry Stone Exhale and return your arms to your sides. Keep in mind that this last pose isn't just about returning to your original stance. The goal at this point is to ensure that every part of your body is in alignment, stacking all of your bones in proper form and keeping your spine long. You have now completed surya namaskar A and are ready to enter the rest of your Ashtanga yoga sequence. By Ann Pizer, RYT Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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