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Surya Namaskar A: Ashtanga Yoga Sequence of Sun Salutation A

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Surya Namaskar A: Ashtanga Yoga Sequence of Sun Salutation A: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Sun Salutation Section
    The 11 step yoga sequence for Sun Salutation.


    Surya Namaskar A
    Sun Salutation A

    The main difference in this sequence is the #5 yoga pose Chaturanga Dandasana (Four-Limbed Staff Pose), is replaced with Adho Mukha Svanasana (Downward Facing Dog Pose).
  • Level 1

    2. Level 1

    In the first Level, the 11 step Surya Namaskar is done in a STATIC way, opening all the muscles while holding each yoga pose for about 4 breaths.
  • Repeat 2
    A. The entire 11 step Surya Namaskar A, with a slight variation, is practiced static and is done in 2 rounds.

    B. Each round would be for about 8-9 mins.

    C. One round is explained in detail, while the second round mentions just the time and the breaths HERE.
  • Mountain Pose (Tadasana)
    A. To begin this variation of Surya Namaskar A, which is more for those at the beginners level, come to stand at the short end of the mat.

    B. Place the feet about one toe distance apart, and close your eyes to take 6 rounds of breaths, watching and observing the movement of the body as the breathing takes place.

    C. Initially, breathing could be uncontrolled and fast, but gradually bring it under control. If it takes longer to bring the breathing in control, then extend the number of breaths.
  • Volcano Pose (Urdhva Hastasana)
    A. From Tadasana, inhale, bringing your arms out to the sides and then joining the palms above your head in Urdhva Hastasana.

    B. Bring the gaze to your palms raised above you, and ensure the shoulders are away from your ears.

    C. Stay here for about 4 breaths. Inhale, to relax and exhale to stretch the arms above your head to go deeper with the Volcano Pose.
  • Standing Forward Fold Pose (Uttanasana)
    A. From Volcano Pose, inhale stretching the arms above, exhale to go down in a forward bend in Uttanasana (Standing Forward Fold Pose).

    B. Stay here for about 4 breaths, inhale to relax, exhale to go down towards your shins.

    C. Very important to keep the breathing under your control. Never take your mind off the breath or the body.

    Beginner Tip: Placing a yoga block beside your feet to keep the palms or bending the knees a bit to reach for the floor with your hands. But ensure the alignment is perfect without also straining the lower back.
  • Upward Forward Fold Pose (Urdhva Uttanasana)
    A. Inhale, raise the head up and pressing the hands down on the floor, look up to go into Urdhva Uttanasana (Upward Forward Fold).

    B. In Upward Forward Fold, watch the stretch around the hamstrings, hips, shoulder, arms, and neck.

    C. Stay here for about 4 breaths, relax to loosen the joints and muscles, stretch them while exhaling to go deep into the posture.

    Beginner Tips: While this pose will bring a great stretch to the hamstrings and the neck, one could use blocks for the hands to make the posture comfortable. Even placing yoga blocks between your thighs would help.

  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. From Half Forward Bend Pose, inhale and bend the knees, exhale and take the feet behind to come to Adho Mukha Svanasana (Downward Facing Dog Pose).

    B. Exhale completely and begin the breathing to remain in this posture for about 4 breaths.

    C. Ensure the feet are comfortable, if not adjust the distance to make the body feel comfortable.

    D. While here, inhale to loosen the arms and shoulders, exhale to press the shoulders and arms to feel the stretch around the muscles.

    E. A great way to open hips, lower back, shoulders, and core.

    Beginner Tip: If bringing the legs stretched out completely is a challenge, bend the knees as per the body comfort and don’t push the shoulders too much. Relax the neck and the arms by reducing the distance between the feet and the palms. The other alternative is to go on your toes, the more you flex the toes, the faster the hamstrings and the hips open.

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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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