Usually Surya Namaskar-A and Surya Namaskar B are done with Ashtanga Vinyasa series. It is similar yet different from Sivananda and Satyananda style Surya Namaskar in a unique way.
9 Steps of Surya Namaskara-A / Sun Salutations-A
Come to standing pose and breathe naturally.
- Inhale. Raise your hands up, palms together, spine straight and look at your thumb. Hasta Uttanasana / Raised arms pose.
- Exhale. Bend forward from the hip, keep your spine straight, bring abdomen close to thighs as much as possible. Padahastasana/Hand to Foot pose.
- Inhale. Palms on the shin, or straight arms, with fingers brushing the floor, lift your torso so as to straighten your spine and look in front. Ardha Utkatasana/ flat back, look forward.
- Long Exhale. Take both your legs back one by one, or jump back, balance on toes and palms to come in push up pose with elbows bend and close to body. Chaturanga Dandasana / Push up.
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- Inhale. Placing kneels on the floor, toes pointing backward; slide your body in front, raising your torso up, lift knees one inch above the floor, arms straight and inline with the shoulders, shoulders rolled back, body weight on arms and top of the feet. Urdhva Mukha Svanasana/ Upward Facing Dog.
- Exhale. Tuck your toes in, push your hips up to the ceiling, feet flat on the floor, palm flat on floor, forehead trying to reach the floor. Adho Mukha Svanasana / Downward Facing Dog.
- Inhale. Bring both the legs front in between the palms, or jump forward, Palms on the shin, or straight arms, with fingers brushing the floor, lift your torso so as to straighten your spine and look in front. Ardha Utkatasana/ flat back, look forward.
- Exhale. Drop your head down, abdomen coming close to thighs. Padahastasana/Hand to Foot.
- Inhale. Raise your hands up, palms together, spine straight and look at your thumb. Hasta Uttanasana / Raised arms pose.
This is one full round of Surya Namaskar-A and can be done 5 times to warm up the body.