Sun Salutation A and Sun Salutation B explained
One student left a message saying that he would like to know more about Sun Salutation A and Sun Salutation B. Here are the details:
Surya Namaskar is the Sanskrit name of Sun Salutation. Sun Salutation stressing on one breath one movement and is synchronized - breath, body and mind. Using specific breathing technique (Ujjayi Pranayama), Way of Gazing (Dhistri) and abdominal locked (Uddiyana Bandha). It is a synchronize meditation on breathing & body movement.
There are 9 steps in Sun Salutation A and 17 steps in Sun Salutation B. The picture below shows the steps in Sun Salutation A and B. Black dots means Exhale, White dots means Inhale.
Sun Salutation A
Although showing 11 pictures, picture 2 & 10, and 1 & 11 are a Mountain Pose - the beginning and the ending pose. Arrow up means inhale, arrow down means exhale.
Sun Salutation B
Pictures show 1-19; picture 2 & 18, and 1 & 19 are repeated. The beginning and the ending pose. Arrow up means inhale, arrow down means exhale.
There are some challenging poses for beginners in Sun Salutation A and B.
Step 4 & 16 “straighten the back and lengthen the spine”:
Beginners can just walk forward while others can jump forward. It is important to breathe!
4 Limbed Staff Pose to Upward Facing Dog:
Beginners can try to put the knees down for 4 Limbed Staff Pose, then bend the elbows up to Upward Facing Dog.
Sun Salutation is a fundamental practice. If one does not have one hour to practice, one can just practice 5 sets of Sun Salutation A.