Sun Salutation A and B Yoga Sequences

This article provides a comprehensive list of all the poses for Sun Salutation A and B, along with their English and Sanskrit names and detailed breathing instructions. To make your learning experience more convenient, I’ve created printable Sun Salutation sequence PDFs. Now, you can have all this crucial information at your fingertips during your yoga practice, no matter where you are. Having visual guides will not only assist you in memorizing the poses more effectively but will also make your yoga practice run more smoothly.

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Sun Salutation Yoga Sequence

The Sun Salutation, also known as Surya Namaskar (correct Sanskrit: sūryanamaskāra), serves as a wonderful introduction to any yoga session. Regardless of whether you’re a beginner in the yoga world or have been practicing for years, the Sun Salutation sequences can be adapted to fit your needs.

Consisting of a series of poses, Sun Salutation A and B each provide a unique flow of postures that work harmoniously to warm up and stretch the body. The beauty of these sequences lies in their versatility. They can be simplified for beginners, ensuring an accessible entry into yoga practice. At the same time, they can be deepened and expanded for seasoned practitioners looking for a more challenging practice.

As you move through the Sun Salutation steps, you’ll engage with a variety of yoga poses. Each pose flows into the next, creating a smooth transition that mirrors the rhythmic nature of your breath. This alignment of movement and breath is at the core of yoga practice.

There are numerous benefits of Sun Salutation. It not only promotes physical flexibility and strength but also nurtures mindfulness, concentration, and inner peace. It allows you to connect with your breath, focus your mind, and energize your body – preparing you for whatever the day has in store.

So, whether you’re just starting with the basics of Sun Salutation for beginners, or deepening your practice with more complex Sun Salutation poses, you’re embarking on a journey that can transform both your body and mind. Let the flow of the Sun Salutation postures guide you towards a more balanced and harmonious state of being.

Sun Salutation Printable PDFs

If you learn better by seeing, you’ll love the Sun Salutation printables. They include yoga stick figures for each pose. This will help you remember the poses better and make your yoga sessions smoother. Available in letter and DIN A4 sizes, you can download the printable PDF of the Sun Salutation sequence.

Free Printable Sun Salutation: Beginner-Friendly Sun Salutation PDFs

Are you new to yoga or do you prefer a softer approach? I have prepared two unique free printables just for you.

1. “Sun Salutation A – Warm Up”: This is a modified version of the traditional Sun Salutation A sequence. I’ve designed it to be beginner-friendly, with poses that are gentler on the body. It’s an excellent way to warm up before moving into the full Sun Salutation A sequence.
2. “Sun Salutation Warm Up Sequence”: This free PDF download offers a unique Warm Up sequence that prepares you for both Sun Salutations A and B. It’s different from traditional Sun Salutations, but it’s an effective way to get your body moving and coordinate your breath.

Each pose in these sequences comes with an easy-to-understand stick figure illustration and its Sanskrit name. Every pose comes with its name in both English and Sanskrit, and includes “inhale” and “exhale” breathing cues, making them easy to follow. Both guides are available in letter and DIN A4 sizes as PDF downloads. They’re designed to help you integrate breath with movement, a key aspect of yoga practice, wherever you are. Dive into your yoga journey with these welcoming guides!

Cheat Sheet: Printable Sun Salutation A and B PDF

Enhance your understanding of Sun Salutations with this printable study guide. It presents both Sun Salutation A and B sequences, complete with easy-to-grasp illustrations and their corresponding Sanskrit names. This isn’t just a pretty poster, it’s a cheat sheet designed to deepen your comprehension of each pose and foster a more confident yoga practice. Ready for download in letter and DIN A4 sizes, this Sun Salutation sequence PDF is a valuable resource for any yoga enthusiast.

Sun Salutation Poster: Surya Namaskara A + B

For all yoga enthusiasts who wish to carry the essence of yoga into their daily life, the Sun Salutation poster is an excellent choice. This yoga sequence chart beautifully illustrates all the postures of Sun Salutations A and B, along with their Sanskrit names. It not only enhances the aesthetics of your room but also serves as a daily motivation for your yoga journey. The poster is ideally suited for printing on larger paper sizes like DIN A3, DIN A2, DIN A1, 24×36 inch, and 18×24 inch, making it an attractive and informative addition to your space.

So, if you need a Sun Salutation PDF, a free printable, or a cool poster, you can find them all in my Etsy Shop. Enjoy your yoga journey with these great resources.

List Of Yoga Pose Names With Breathing Instructions

This list includes all poses of Sun Salutation A and Sun Salutation B with the correct Sanskrit writing, as well as inhale and exhale cues.

Sun Salutation A

Breathing	English Pose Name	Sanskrit Pose Name
Exhale	Mountain Pose	tāḍāsana
Inhale	Upward Salute Pose	ūrdhva hāstāsana
Exhale	Standing Forward Bend Pose	uttānāsana
Inhale	Standing Half Forward Bend Pose	ardha uttānāsana
Exhale	Four-Limbed Staff Pose / Chaturanga	caturaṅga daṇḍāsana
Inhale	Upward-Facing Dog Pose	ūrdhva mukha śvānāsana
Exhale	Downward-Facing Dog Pose	adho mukha śvānāsana
Inhale	Standing Half Forward Bend Pose	ardha uttānāsana
Exhale	Standing Forward Bend Pose	uttānāsana
Inhale	Upward Salute Pose	ūrdhva hāstāsana
Exhale	Mountain Pose	tāḍāsana

The Sanskrit pose names are commonly written without the special characters, but in Sanskrit the special characters are important. But in most cases, you will find the following Sanskrit pose names:

• Tadasana
• Urdhva Hastasana
• Uttanasana
• Ardha Uttanasana
• Chaturanga Dandasana
• Urdvha Mukha Svanasana

Sun Salutation B

Breathing	English Pose Name	Sanskrit Pose Name
Exhale	Mountain Pose	tāḍāsana
Inhale	Chair Pose	utkaṭāsana
Exhale	Standing Forward Bend Pose	uttānāsana
Inhale	Standing Half Forward Bend Pose	ardha uttānāsana
Exhale	Four-Limbed Staff Pose / Chaturanga	caturaṅga daṇḍāsana
Inhale	Upward-Facing Dog Pose	ūrdhva mukha śvānāsana
Exhale	Downward-Facing Dog Pose	adho mukha śvānāsana
Inhale	Warrior 1 Pose	vīrabhadrāsana I
Exhale	Four-Limbed Staff Pose / Chaturanga	caturaṅga daṇḍāsana
Inhale	Upward-Facing Dog Pose	ūrdhva mukha śvānāsana
Exhale	Downward-Facing Dog Pose	adho mukha śvānāsana
Inhale	Warrior 1 Pose	vīrabhadrāsana I
Exhale	Four-Limbed Staff Pose / Chaturanga	caturaṅga daṇḍāsana
Inhale	Upward-Facing Dog Pose	ūrdhva mukha śvānāsana
Exhale	Downward-Facing Dog Pose	adho mukha śvānāsana
Inhale	Standing Half Forward Bend Pose	ardha uttānāsana
Exhale	Standing Forward Bend Pose	uttānāsana
Inhale	Chair Pose	ūrdhva hāstāsana
Exhale	Mountain Pose	tāḍāsana

The incorrect but often used Sanskrit spelling of these poses:

• Tadasana
• Utkatasana
• Uttanasana
• Ardha Uttanasana
• Chaturanga Dandasana
• Urdvha Mukha Svanasana
• Virabhadrasana 1

Sun Salutations Printable PDF Downloads

Learn how to do Sun Salutation A and Sun Salutation B: Printable downloads are an easy way to remember the Sun Salutation sequences.