Surya Narnaskara A

Repeat 5x

~-
thumb

D~STI

ex

ujJ)WT

VINYASA

.... .0-

nose

<JI>..,..

<:>oe>-

<JI>..,..

<:>oe>-

nose

3. eye

nose

3. eye

ex

"""
In

.--nable

<:>oe>-

<JI>..,..

3. eye

nose

--

"""3

ex

In

"f,t

nose

~
7

Surva Narnaskara B

-e......
thumb

Repeat 5x

-ee, .....

thumb

D~STI

<lOC>

3. eye

UjJAYI

<JI>

~-
thumb

--nable

VINYASAO

-es ee-

thumb

-es eethumb

<lOC>

nose

UjJAYI

Tn"

VINYASA

11

12

3. eye

---

<lOC>

3. eye

nable

-ex

~
15

"f,t

14

The Sun Salutation (Surva Narnaskara) forms the basis of the A~tanga Yoga practice. Here the
steadiness of breath (Ujjayi Tn"~), energy control (Bandha) and concentration (Qr~ti~~) are
established. This creates the powerful flow of a dynamic meditation, where you count the
movements (Vinyasa) like beads on a rosary and stay in certain positions for five breaths
(Asana ~~).
After the Opening Mantra (see there), three to five rounds of sarva Narnaskara A and B can
lead directly to a brief Finishing Sequence (see there). This results in a short, yet still complete
and balanced practice. Once this has been established, the Fundamental Positions can then
be included (see there) in between.

nose

nose

~
16

~
17

Vlnvasa count in Sarhskrt:

1 = ekam; 2 = dye; 3 = trlnl: 4 = catvarl: 5 = paiica; 6 = sat: 7 = sapta; 8 = astau: 9 = nava;
10 = dasa; 11 = ekadasa: 12 = dvadasa: 13 = travodasa: 14 = caturdasa: 15 = paficadasa:
16 = sodasa: 17 = saptadasa: 18 = astadasa: 19 = ekonavlrnsatlh; 20 = vlrnsatlh: 21 = ekavlrnsatlh:
22 = dvavlrnsatlh; 23 = travovlmsatlh: 24 = caturvlrnsatlh: 25 = paficavlmsatih: 26 = sodavlmsatlh:
27 = saptavlrnsatlh: 28 = astovlrnsatlh
Drstl I point of gaze in Sarhskrt: nose = nasagre; thumb = aiigu~thamadhye;
3. eye = bhrumadhye; nable = nablcakre: above = urdhvadrstl; hand = hastaqre:
foot = padayoraqre; side = parsvadrstl

ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info