Ashtanga Surya Namaskar A: Step-by-Step Flow

Surya Namaskar A is a traditional yoga sequence that links breath with movement. It is a dynamic way to warm up the body, bring focus to the mind, and connect inward through intentional breath and gaze. Practiced regularly, this sequence builds strength, flexibility, and balance—physically and mentally.

Sequence Instructions:

Start in Samasthiti (Equal Standing Pose)
Stand tall with feet together, arms by your sides. Ground through the feet, lengthen the spine, and bring awareness to the breath.

1. Inhale – Enter Urdhva Hastasana (Upward Salute): Raise both arms overhead, palms touch.
   Gaze: Up toward the thumbs.
2. Exhale – Hinge at the hips and fold forward into Uttanasana (Forward Fold).
   Gaze: Tip of the nose.
3. Inhale – Lift the chest halfway, spine long in Ardha Uttanasana (Halfway Lift).
   Gaze: Between the eyebrows.
4. Exhale – Step or jump back into Chaturanga Dandasana (Four-Limbed Staff Pose).
   Elbows close to the ribs, body in one line.
   Gaze: Tip of the nose.
5. Inhale – Roll forward into Urdhva Mukha Svanasana (Upward-Facing Dog).
   Chest open, thighs lifted, arms straight.
   Gaze: Upward or to the third eye center.
6. Exhale – Lift the hips back into Adho Mukha Svanasana (Downward-Facing Dog).
   Press palms and heels down, spine long.
   Gaze: Toward the navel.
   Hold here for 5 steady breaths.
7. Inhale – Step or lightly jump the feet forward between the hands.
   Gaze: Between the eyebrows.
8. Exhale – Fold forward again into Uttanasana.
   Gaze: Tip of the nose.
9. Inhale – Rise into Urdhva Hastasana (Upward Salute):Arms overhead, spine straigh.
   Gaze: Up toward the thumbs.
10. Exhale – Return to Samasthiti, arms by the sides.
    Gaze: Forward or gently close the eyes.

Benefits:

• Warms up the entire body
• Strengthens and tones muscles
• Improves flexibility, especially in spine and hamstrings
• Boosts circulation and energy
• Enhances mental clarity and breath control

Cautions:

• Avoid or modify if you have wrist, shoulder, or lower back injuries
• Step rather than jump if you have high blood pressure, vertigo, or are a beginner