VINYASA: Surya Namaskara A (= sun salutation) - from Ashtanga Vinyasa Yoga Practice

The traditional technique of Vinyasa in Ashtanga Yoga. - breathing, moving, counting -

ABOUT | ASANA | VINYASA

For proper use:

Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold lines are practised.
The breathing to the Vinyasa is showed as IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in brackets.
Above the Vinyasa count for a position the name of the Asana is given, with the number of Vinyasas from Samasthitih to Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze).

Further explanations

The first step in the Ashtanga Vinyasa Yoga Practice is made up by Surya Namskara A (= sun salutation).


ASHTANGA YOGA MANTRA

SURYA NAMASKARA A
VINYASA: 9
DRISTI:  ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA
repeat 5 times

1    IN   thumb     hands up
                    
2    EX   nose      UTTANASANA
                    
3    IN   third eye head up
                    
4    EX   nose      CHATURANGA DANDASANA
                    
5    IN   third eye URDHVA MUKHA SVANASANA
                    
6    EX   navel     hips up
    5BR             ADHO MUKHA SVANASANA
                    
7    IN   third eye jump, head up
                    
8    EX   nose      UTTANASANA
                    
9    IN   thumb     hands up
                    
-    EX   nose      SAMASTHITIH

update:: 31.01.2006 - copyright: Arjuna - AshtangaYoga.info - webmaster: Arjuna - disclaimer