Surya Namaskar A
also known as Sun Salutation A, is a sequence of yoga postures performed in a continuous flow, intended to honor and bring energy from the sun. It is often used as a warm-up routine in various styles of yoga, including Ashtanga and Vinyasa.
The sequence involves coordinating breath and movement, which helps to improve flexibility, strength, and concentration.
Surya Namaskar A typically consists of the following poses:
1. Tadasana (Mountain Pose)
2. Urdhva Hastasana (Upward Salute)
3. Uttanasana (Standing Forward Bend)
4. Ardha Uttanasana (Half Standing Forward Bend)
5. Chaturanga Dandasana (Four-Limbed Staff Pose) or knees-chest-chin variation
6. Urdhva Mukha Svanasana (Upward-Facing Dog Pose) or Bhujangasana (Cobra Pose)
7. Adho Mukha Svanasana (Downward-Facing Dog Pose)
The sequence is then reversed, returning to the starting position. The entire flow is typically repeated several times to effectively warm up and energize the body.
Surya Namaskar B
also known as Sun Salutation B, is a more vigorous variant of the sun salutation sequences found in Ashtanga and Vinyasa yoga practices.
It incorporates additional poses, builds strength and stamina, and is typically performed in a more dynamic and faster pace than Surya Namaskar A.
The sequence of Surya Namaskar B includes the following poses:
1. Tadasana (Mountain Pose)
2. Utkatasana (Chair Pose)
3. Uttanasana (Standing Forward Bend)
4. Ardha Uttanasana (Half Standing Forward Bend)
5. Chaturanga Dandasana (Plank Pose to Low Plank)
6. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
7. Adho Mukha Svanasana (Downward-Facing Dog Pose)
8. Virabhadrasana I (Warrior I Pose) - right side