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Surya Namaskara A - Sun Salutation A- Ashtanga Yoga Practice

Surya Namaskara A - the first sun salutation –performed in five rounds at the start of practice of Ashtanga Yoga.
Its nine movements are shown here with pictures and text.

Du möchtest zum ersten Mal Ashtanga-Luft schnuppern? Dann bist du hier richtig - beim einfachen Sonnengruß (Surya Namaskara A) des Ashtanga-Yoga mit
neun grundlegenden Bewegungen. Diese bleiben auch für Fortgeschrittene stets der Einstieg in die Ashtanga-Praxis.

Suurya Namaskaara [A]

Sun Salutation

Info about sequence | Asana overview | Vinyasa overview

Urdhva Vriksasana, Uttanasana A, Uttanasana [B], Chaturanga

Dandasana, Urdhva-Mukha-Shvanasana, Adho-Mukha-
Shvanasana, Uttanasana [B], Uttanasana [A], Urdhva Vriksasana,
Samasthitih

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Vinyāsa breath Dr̥ṣṭi explanation of movement

1 IN añguṣṭhamadhye raise arms overhead

spread ngers, hinging at the hip

fold forward, hands to ground
2 EX nāsāgre
Uttanasana (उानासन,
Uttānāsana)

come half-way up with straight

3 IN bhrūmadhye
spine, lift head

hands down, oat back, ellbows

close to chest Chaturanga
4 EX nāsāgre
Dandasana (चतरा दडासन,
Caturāṅga Daṇḍāsana)

roll on tops of feet, open the

chest, straighten arms, Urdhva
5 IN bhrūmadhye Mukha Shvanasana (ऊव मुख
ानासन, Ūrdhva Mukha
Śvānāsana)

6 EX nābicakre tuck toes, push back, lift hips,

/
 straight arms Adho Mukha
Shvanasana (अधाे मुख ानासन,
Adho Mukha Śvānāsana)

Adho Mukha Svanasana (अधाे

5BR nābicakre मुख वानासन, Adho Mukha
Svānāsana)

glide forward, lift Head, stretch

7 IN bhrūmadhye
Back

Head to knees Uttanasana

8 EX nāsāgre
(उानासन, Uttānāsana)

raise Arms over side, straighten

9 IN añguṣṭhamadhye
up with straight back

lower Arms over side

- EX nāsāgre Samasthitih (समथितः,
Samasthitiḥ)

legend for the Vinyāsa table:

The grey part of the table is performed in Aṣṭāṅga-Yoga practice.

Yellow marked is the position depicted on the photo.
Vinyāsa :1 = ekam ; 2 = dve ; 3 = trīṇi ; 4 = catvāri ; 5 = pañca ; 6 = ṣaṭ ; 7 = sapta ; 8 = aṣṭau ; 9 = nava ; 10 = daśa ; 11 = ekādaśa ; 12 =
dvādaśa ; 13 = trayodaśa ; 14 = caturdaśa ; 15 = pañcadaśa ; 16 = ṣoḍaśa ; 17 = saptadaśa ; 18 = aṣṭadaśa ; 19 = ekonavimśatiḥ ; 20 =
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 vimśatiḥ ; 21 = ekāvimśatiḥ ; 22 = dvāvimśatiḥ ; 23 = trayovimśatiḥ ; 24 = caturvimśatiḥ ; 25 = pañcavimśatiḥ ; 26 = ṣoḍavimśatiḥ ; 27 =
saptavimśatiḥ ; 28 = aṣṭovimśatiḥ
breath: IN = Inhalation; EX = exhalation; 5BR = ve breaths
Dr̥ṣṭi : nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to
the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards