In Ashtanga yoga, each practice begins with sun salutations. First comes several rounds of surya namaskara A, followed by several of surya namaskara B. These sequences are used in many other vinyasa yoga traditions as well.
Unless otherwise noted, movement from one pose to the next occurs on each breath.
2. Awkward Chair Pose - Utkatasana
© Barry Stone
Inhale. Bend the knees, bringing the arms up, and the seat back.
4. Flat Back
© Barry Stone
Inhale. Come up to the finger tips with a flat back.
5. Four Limbed Staff Pose - Chaturanga Dandasana
© Barry Stone
Exhale. Flatten your palms and jump or step into chaturanga dandasana.
7. Downward Facing Dog - Adho Mukha Svanasana
© Barry Stone
Exhale. Roll back over the toes to down dog.
8. Warrior I - Virabhadrasana I
© Barry Stone
Inhale. Step the right foot forward next to the right hand. Bring the arms up with the palms touching overhead.
9. Four Limbed Staff Pose - Chaturanga Dandasana
© Barry Stone
Exhale. Bring the palms down to the floor and step back into chaturanga.
10. Upward Facing Dog - Urdhva Mukha Svanasana
© Barry Stone
Inhale. Roll over the toes to upward dog.
