Surya Namaskar Steps: Type A, Version 1

November 2012 by

Surya Namaskar Steps: Type A, Version 1

Here are the Surya Namaskar steps for Type A, Version 1. This version, inspired by Asana, Pranayama, Mudra, Bandha, is ideal for beginners, or anyone wanting to practice this classic asana sequence.

 

There are 12 steps for each cycle of Surya Namaskar Type A, Version 1. Two cycles of Surya Namaskar equals one round. In the first cycle, lead with your right foot for Surya Namaskar steps 4 and 9. In the second cycle, lead with your left foot, instead of the right foot, for Surya Namaskar steps 4 and 9. Each step flows into the next one, synchronized with your breath. For proper form in Surya Namaskar, INHALE and EXHALE is indicated. At first, all the steps and breathing may seem overwhelming, but performing Surya Namaskar will come easily with practice. When you finish all your rounds of Surya Namaskar, relax in Corpse Pose/Shavasana for at least 3 minutes. Surya Namaskar is known as Sun Salutation in English.

Step 1 Surya Namaskar Type A, Version 1 is Pranamasana – Prayer Pose

  1. Stand upright at the top of your mat with your feet together, big toes touching, and close your eyes.
  2. Bend your elbows, relax them by your sides and place the palms of your hands together in Pranamasansa – prayer pose, also known as the yoga hand position Namaskara Mudra.
  3. Relax your shoulders. Stand with proper posture so the crown of your head radiates to the sky.
  4. Breathe normally.

 

Step 2 Surya Namaskar Type A, Version 1 is: Hasta Utthanasana – Raised Arms Pose

  1. Open your eyes.
  2. Separate the palms of your hands and INHALE as you straighten your elbows as you reach towards the sky.
  3. Keep your arms shoulder-width apart and gently flex your wrists so you fingers are pointing behind you.
  4. Relax your head back to look at your thumbs, which brings you into a slight back bend. Relax your shoulders away from your ears.

 

Step 3 Surya Namaskar Type A, Version 1 is Padahastasana – Hand to Foot Pose

  1. EXHALE and forcibly contract your abdominal muscles as you hinge at your hips to bend forward and bring your nose as close to your knees, or shins, as possible. Keep your arms by your ears.
  2. Touch your fingertips, or palms of your hands to the floor. Place the tips of your fingers in line with the tips of your toes.
  3. As your bending over, keep a flat back until your upper body is parallel with the floor. Then, round your back as necessary to get into the proper position. Knees are straight, quadriceps are contracted.

 

Step 4 Surya Namaskar Type A, Version 1 is Ashwa Sanchalasana – Equestrian Pose

  1. Place your all your fingertips on the floor, keeping them in line with the tips of your toes – bending your knees to do this if you have to. Fingers together and pointing forward, arms straight.
  2. INHALE as you take a big step back with your right foot so your right leg is fully extended behind you, while at the same time bending your left knee. Do not bend your knee past the tips of your left toes.
  3. Bend your right knee to rest your right shin on the floor and extend your ankle to rest the top of your foot on the floor. You can keep your foot flexed and toes on the floor if you like.
  4. Tilt your head back by looking up and relax your shoulders.

 

Ashwa Sanchalasana

Ashwa Sanchalasana, Equestrian Pose

 

Step 5 Surya Namaskar Type A, Version 1 is Adho Mukha Svanasana – Downward Dog

*Downward Dog my look simple, but it’s a complex yoga pose. I provide additional an additional link at the bottom of the page so you can read another, more detailed, description from Yoga Journal.

  1. Flex your right ankle to come up onto the tips of your right toes and straighten your right knee so your shin comes off the mat.
  2. Place your palms flat on the floor with your fingers spread apart, EXHALE and extend your left foot back to meet your right foot.
  3. Lift your hips into the air so you make a triangle with the floor.
  4. Straighten your arms. Reach your heels towards the floor.
  5. Look at your navel and relax your neck.

 

Downward Dog

Downward Dog

 

Step 6 Surya Namaskar Type A, Version 1 is Ashtanga Namaskara – Salute with 8 Points

  1. HOLD YOUR BREATH as you lower your knees, chin and chest to touch the floor in that order.
  2. Keep your hands and feet in the same position and bend your elbows.
  3. Look forward.
  4. The eight points are your chin, chest, 2 hands, 2 knees and 2 feet.

 

8-Points Pose, Ashtanga Namaskara

8-Points Pose, Ashtanga Namaskara

 

Step 7 Surya Namaskar Type A, Version 1 is Bhujangasana – Cobra Pose

  1. Keep your hands and feet in the same place.
  2. INHALE and point your toes to place the tops of your feet on the floor and push your body forward so your knees are almost straight and your hips rest on the floor.
  3. Look up and bend your head back as you use your hands to lift your shoulders, and possibly your rib cage, off the floor with a slight back bend.
  4. Hug your elbows close to your ribcage and relax your leg muscles.

 

Cobra Pose

Cobra Pose

 

 

Step 8 Surya Namaskar Type A, Version 1 is Adho Mukha Svanasana – Downward Dog

  1. EXHALE, straighten your arms flex your feet and lift your hips into the air so you make a triangle with the floor.
  2. Reach your heels towards the floor.
  3. Look at your navel and relax your neck.

 

Step 9 Surya Namaskar Type A, Version 1 is Ashwa Sanchalasana

  1. INHALE as you step your right foot forward so your fingertips are even with the tips of your toes.
  2. Your left leg is fully extended behind you. Do not bend your right knee past the tips of your left toes.
  3. Bend your left knee to rest your left shin on the floor and extend your ankle to rest the top of your foot on the floor. You can keep your foot flexed and toes on the floor if you like.
  4. Tilt your head back by looking up and relax your shoulders.

 

Step 10 Surya Namaskar Type A, Version 1 is Pasahastasana — Hand to Foot Pose

  1. EXHALE and forcibly contract your abdominal muscles as you step your left foot forward together with your right foot into a forward bend. Bring your nose as close to your knees, or shins, as possible.
  2. Place the tips of your toes in line with the tips of your fingers.

 

Step 11 Surya Namaskar Type A, Version 1 is Hasta Utthanasana – Raised Arms Pose

  1. INHALE as you come back to a standing position with a flat back and  reach towards the sky.
  2. Keep your arms shoulder-width apart and gently flex your wrists so you fingers are pointing behind you.
  3. Relax your head back to look at your thumbs, which brings you into a slight back bend. Relax your shoulders away from your ears.

 

Step 12 Surya Namaskar Type A, Version 1 is Pranamasana – Prayer Pose

  1. Bend your elbows, relax them by your sides and place the palms of your hands together in pranamasansa – prayer pose, also known as the yoga hand position namaskara mudra. Close your eyes.
  2. Stand upright at the top of your mat with your feet together, big toes touching.
  3. Relax your shoulders. Stand with proper posture so the crown of your head radiates to the sky.
  4. Breathe normally.

 

* I want to learn about Surya Namaskar for weight loss. *

 

“Surya Namaskar Steps Type A, Version 1″ written by Victoria Weinblatt, M.S.Ed., B.S., RYT-200 Hatha yoga, certified massage therapist and senior writer for YogaHathaYoga.com.

Photos from FreeDigitalPhotos.net

 

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62 Comments

  1. Victoria

    Please post any questions or comments on Surya Namaskar Steps Type A, Version 1, or the benefits of yoga, here to share with the YogaHathaYoga.com community. I will answer all your yoga questions.

    Namaste, Victoria

  2. abhay

    Hi…this was really useful,especially for beginners..All the best Victoria..;-)

  3. Ana

    Surya Namaskar really confuses me, because this one right here is the first I learned, but then I started practicing ashtanga and vinyasa flow and surya namaskar is differente? And this one ends up being like a mix up between surya A and B, so what’s the deal? how many surya namaskar are there? why are they different? It’s confusing. Sorry for my bad english.

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