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Surya Namaskara A

सूर्य नमस्कार

Sūrya Namaskāra

Sun Salutation

Urdhva Vrikshasana, Uttanasana A, Uttanasana B, Chaturanga Dandasana, Urdhva Mukha Shvanasana, Adho Mukha Shvanasana, Uttanasana B, Uttanasana A, Urdhva Vrikshasana, Samasthitih

Urdhva Vrikshasana [thumb]

Uttanasana  A [thumb]

Uttanasana B [thumb]

Chaturanga  Dandasana [thumb]

Urdhva Mukha Shvanasana [thumb]

Adho Mukha Shvanasana [thumb]

Uttanasana  B [thumb]

Uttanasana  A [thumb]

Urdhva  Vrikshasana [thumb]

Samasthitih [thumb]
Vinyāsa breath Dṛṣṭi explanation of movement
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
  5BR nābicakre Adho Mukha Svanasana (अधो मुख स्वानासन, Adho Mukha Svānāsana)
7 IN bhrūmadhye glide forward, lift Head, stretch Back
8 EX nāsāgre Head to knees Uttanasana (उत्तानासन, Uttānāsana)
9 IN añguṣṭhamadhye raise Arms over side, straighten up with straight back
- EX nāsāgre lower Arms over side Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

  • The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
  • Yellow marked is the position depicted on the photo.
  • Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
  • breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
  • Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards
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