Yoga Teacher Training Forum

Namaskar JB,

I agree with Don on all points, but would like to expand on some points.

The Hatha based Surya Namaskar is usually a 12 posture sequence. There are many varieties of this sequence.

The Ashtanga Surya Namaskar A Series is sometimes performed as follows.

1. Pranamasana

(Prayer pose) - exhale

2. Hasta Uttanasana

(Raised Arms pose) - inhale

3. Uttanasana

(Standing Forward Bend pose) - exhale

4. Ashwa Sanchalanasana

(Equestrian pose) - inhale

5 Chaturanga Dandasana

(Four-Limbed Staff Pose) - exhale

6 Ashtanga Namaskara

(Salute with the Eight Limbs pose) - suspend (kumbaka)

7 Bhujangasana

(Cobra pose) - inhale

8 Adho Mukha Svanasana

(Downward Dog pose) - exhale

9 Ashwa Sanchalanasana

(Equestrian pose) - inhale

10 Uttanasana

(Standing Forward Bend pose) - exhale

11 Hasta Uttanasana

(Raised Arms pose) - inhale

12 Pranamasana

(Prayer pose) - exhale

There are Ashtanga A Series performed in 10 asanas. And as Don explained the Ashtanga Surya Namaskar A. So, there is some slight varieties in the Ashtanga A series as well. Ashtanga Surya Namaskar B is a longer sequence than 12 postures.

On your second question, I am confused. But if you mean:

I will explain.

Some teachers spend much time on Surya Namaskar and Vinyasa. This is good. But it may not be good for everyone. And late classes full of sequences I would not suggest because it may leave you over stimulated during your sleep periods. Surya Namaskar and Vinyasa are best in the early part of day and some students who are less athletic may find these very taxing.

Om Shanti,

Hamed