Ashtanga Surya Namaskara - Sun Salutations

Question 1

What are the poses for ☀️ salutation A?

Answer 1

Begin in Samasthiti

1. Arms up
2. Forward bend - Uttanasana
3. Halfway lift - Arda Uttanasana
4. Low plank - Chaturunga dandasana
5. Upward facing dog - Urdhva Mukha Svasana
6. Downward facing dog - Ardho Mukha Svanasana (5 breaths)
7. Halfway lift - Ardha Uttanasana
8. Forward fold - Uttanasana
9. Arms up

Question 2

Sun salutation B

Answer 2

Samashtiti
1. Chair pose - Uttakanasana
2. Forward fold - Uttanasana
3. Halfway lift - Arda Uttanasana 
4. Chaturanga
5. Urdhva Mukha svasana - upward facing dog
6. Ardho Mukhasvasana - DFD
7. Virbhadrasana - Warrior 1 (R)
8. Chaturunga 
9. Urdhva Mukha svasana - upward dog
10. DFD
11. Virbhadrasana - Warrior 1 (L)
12. Chaturanga
13. UFD
14. DFD
15. Ardha Uttanasana - halfway lift 
16. Uttanasana 
17. Utakanasana
Samasthiti