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Related Articles: Health / Surya Namaskar A And B: Two Exciting Variations Of The Standard Sun Salutation Routine

5 Effective Yoga Poses to Gain

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Exciting Variations of the Standard
Yoga for a Flat Tummy: 4 Poses
You Must Try
Sun Salutation Routine
sparshita saxena | Updated: September 12, 2017 00:24 IST
Trikonasana: The Yoga Pose
for Strength,
Streng Stamina & Stability

Highlights The age-old science of yoga 

Surya Namaskar can be
never really have a comeback, it 
done differently didn't need one. It just flourished
and proliferated across the world 
You can play with the speed
at which you perform the in a way that along with the
postures traditional practice, fitness experts
gave it different makeovers. Over
Power yoga involves
performing the sun the years, traditional yoga has
salutation at a very fast been fused with many other forms
pace
of exercises to achieve a greater
level of fitness. Though
traditionalists defy such experimentation, modern-age fitness
enthusiasts call it a necessity. Interestingly, almost all standard
exercises have multiple variations. The idea is to fight plateaus
and push the boundaries further to challenge your body like
never before. This article is dedicated to one of the most
important and fundamental practices of yoga - the Surya
Namaskar. While the standard set of postures include 12 asanas,
yoga experts believe that the sequence can be tweaked in
various ways to arrive at many different versions.
(Also read: How to do Surya Namaskar: Steps and Benefits)

"Surya Namaskar can be done differently. You can play with the
speed
Boris at which
Johnson's 3rdyou
Dayperform the postures
In ICU. He's to achieve
"In Good Spirits", Saysvarying
Minister
results. Power yoga involves performing the sun salutation at a
Listen to the latest songs, only on JioSaavn.com
very fast pace, this is done to boost endurance and up
your stamina significantly. Others might recommend holding
every posture for a minute or so to finish doing the entire

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with deep breathing,"HEALTH
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shares Yogi Anoop of the Chaitanya Foundation, Mediyoga.
We also spoke to Manisha Kohli from The Yoga Chakra, a
Fitness and Yoga Studio in New Delhi, to understand if Surya
Namaskar could have variations. "The Ashtanga school of yoga
has two versions of the Sun Salutation - version A and B. While
the first one has about 9 postures, the second version constitutes
of 14 asanas. Type A is perfect for beginners whereas type B
includes more strenuous postures like the Warrior Pose to
enhance core strength
streng and stamina," noted Manisha.





How to do Surya Namaskar A

Usually you begin by standing in the prayer position with your

hands folded and placed right in front of your chest. This is
followed by getting into the mountain pose with your hands above
your head; then the forward fold; the half forward fold; the four
limbed staff posture or the Chaturanga Dandasana; the upward
facing dog or the Urdhva Mukha Svanasana; the downward
facing dog or the Adho Mukha Svanasana; then repeat the half
forward fold, the forward fold, the mountain pose and back to the
prayer position.

Boris
PhotoJohnson's
Credit: Via3rd Day InYoga
National ICU.Academy,
He's "In Good
US Spirits", Says Minister
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Surya Namaskar is a complete body workout that engages
almost all muscle groups of the body. The addition of Warrior
pose takes version A a notch higher.

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How to do Surya Namaskar B

You begin with the prayer position and get into the awkward chair
pose or Utkatasana. Now, repeat the Surya Namaskar A - from
the forward fold to the downward facing dog pose. Now, get into
The Warrior Pose I and repeat the staff pose, upward facing dog
and the downward dog pose. Repeat Virbhadrasana again
followed by the staff pose, upward facing dog, the downward dog
pose, half forward fold, full forward fold, the awkward chair pose
and finally get back to the standing posture with your hands
folded in the Namaste position.





Photo Credit: Via National Yoga Academy, US

"Warrior pose I gives a nice stretch to your inner thighs which

leads to better secretion of hormones," shares Yogi Anoop. The
inclusion of this posture in the sequence really revs up the entire
routine giving your stamina a big boost. It is great for your heart
and blood circulation and is known to strengthen
streng the stomach,
the intestines and the liver. The pose also works on the
hamstrings and the abdomen.

Surya Namaskar, in general, is great for blood circulation, weight

loss, hormonal balancing and for the overall strengthening
streng of your
body. "Those suffering from high blood pressure or heart disease
should skip the Warrior pose from the practice as it may cause
dizziness," noted Yogi Anoop.

(Also read: How to do Virabhadrasana I (The

Warrior Pose): Steps and Benefits) COMMENTS

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Both these versions are best practiced early morning. However, if

you are pressed for time, you can perform them anytime in the
day. Make sure you don't eat anything at least an hour and a half
before performing these versions. Do not attempt Surya
Namaskar after a heavy meal. Begin by slowly getting into each
posture, holding each asana for 3-5 seconds. Once you gain 
stamina, you can do multiple repetitions of the regime. Get in

touch with a certified yoga instructor for more information. Never
perform any yogic practice without supervision. 

Tags: Yoga Surya Namaskar

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