Surya Namaskara A and B in Sanskrit and English

In my TT we had to write out the scripts for Surya Namaskara A and B as homework. This little chore was a pain in the ass because it forced me to sort through some crap yoga sites and double check my work to ensure that it was correct. Related: Yoga people should not be allowed to design or deliver web content. Ever.

All I needed was a simple list of the steps. I added the breath for n00bs but if you have a regular vinyasa practice it should be old news to you by now. You want poorly lit photos and mediocre descriptions of the postures feel free to look elsewhere. You want to know how it's really supposed to go then take a yoga class. This list is intended as a study aide for someone familiar with the poses.

Special Pet Peeve PS. Do your chadurangas correctly or don't do them at all. Elbows tight to the body, wrists under elbows and upper arms parallel to the mat and no further. NO SWOOPING. Swooping puts unnecessary stress and wear on your rotator cuff. You don't get closer to enlightenment by being an asshat and hurting yourself. There's nothing blissful about doing physical therapy. If fundamentally sound chadurangas are too hard then put your knees down.

Happy practicing. See you in class.

Surya Namaskara A

(0) Samasthiti

1. INH - Utthita Hastasana in Tadasana (Arms Up)
2. EXH - Uttanasana (Forward fold)
3. INH - Urdhva Uttanasana (Halfway lifted forward fold)
4. EXH - Chaturanga Dandasana (Plank)
5. INH - Urdhva Mukha Svanasana (Upward Facing Dog)
6. EXH - Adho Mukha Svanasana (Downward Facing Dog)
7. INH - Urdhva Uttanasana
8. EXH - Uttanasana
9. INH - Utthita Hastasana in Tadasana

(0) Samasthiti

Surya Namaskara B; INH = INHALE; EXH = EXHALE

(0) Samasthiti

1. INH - Utkatasana (Chair)
2. EXH - Uttanasana (Forward Fold)
3. INH - Urdhva Uttanasana (Halfway lifted forward fold)
4. EXH - Chaturanga Dandasana (Plank)
5. INH - Urdhva Mukha Svanasana (Upward Facing Dog)
6. EXH - Adho Mukha Svanasana (Downward Facing Dog)
7. INH - Virabhadrasana 1 right (Warrior 1)
8. EXH - Chaturanga Dandasana
9. INH - Urdhva Mukha Svanasana
10. EXH - Adho Mukha Svanasana
11. INH - Virabhadrasana 1 left
12. EXH - Chaturanga Dandasana
13. INH - Urdhva Mukha Svanasana
14. EXH - Adho Mukha Svanasana (5 breaths)
15. INH - Urdhva Uttanasana
16. EXH - Uttanasana
17. INH - Utkatasana

(0) Samasthiti