Surya Namaskar Asana & Sequences

Asana Overview

The following poses are included in the traditional Surya Namaskar practices of Classical (Lunge Salutes), Surya Namaskar A and Surya Namaskar B.

1. Tadasana (Mountain Pose)
2. Pranamasana (Mountain Pose) + Anjali Mudra
3. Urdhva Hastasana (Upward Salute)
4. Hasta Uttanasana (Raised Hands Pose)
5. Utkatasana (Chair / Fierce Pose)
6. Uttanasana (Standing Forward Bend)
7. Ardha Uttanasana (Half Standing Forward Bend / Half Lift)
8. Anjaneyasana (Low Lunge)
9. Virabhadrasana I (Warrior 1 Pose)
10. Ashtanga Namaskara (8 Limbed Pose / Knees-Chest-Chin)
11. Chaturanga Dandasana (Four-Limbed Staff Pose)
12. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
13. Bhujangasana (Cobra Pose)
14. Adho Mukha Svanasana (Downward Facing Dog Pose)

Poses with Different Conventions

These poses have different naming and usage conventions among various styles and lineages.

Pranamasana

Some sources (including Dharma Mittra in Asanas: 608 Yoga Poses 2003 p 24) call Tadasana + Anjali Mudra (Mountain Pose + Hands at Heart) by the name Pranamasana. We have adopted this naming convention here.

Urdhva Hastasana & Hasta Uttanasana

The name Urdhva Hastasana (Upward Salute) refers to lengthening the spine upward and Hasta Uttanasana (Raised Hands Pose) refers to a standing backbend.

Most sources use Hasta Uttanasana in the Classical (Lunge) Salute and Urdhva Hastasana in Surya Namaskar A. Joseph and Lilian LePage clearly use this approach in Yoga Teachers’ Toolbox 2005 pgs 11-12 (referring to Hasta Uttanasana as Extended Tadasana).

Sources that teach Surya Namaskar with Urdhva Hastasana include:

1. David Swenson, Ashtanga Yoga: The Practice Manual 1999 p 17 (Surya Namaskar A – Swenson does not call the pose by name but simply demonstrates it)   Silva Mehta, Yoga: The Iyengar Way 2009 pgs 146-147 (Surya Namaskar A) 
2. Martin Kirk & Brooke Boon, Hatha Yoga Illustrated 2006 pgs 210-211 (Both Surya Namaskar A and Classical Sun Salute) 
3. Beryl Bender Birch, Power Yoga 1995 pgs 63-71 (Urdhva Hastasana with palms together and gaze up, Surya Namaskar A)  

Sources that teach Surya Namaskar with Hasta Uttanasana include:

1. Swami Satyananda Saraswati, Asana Pranayama Mudra Bandha 2008 pgs 162-174 (Classical Sun Salute)
2. Dharma Mittra, Asanas: 608 Yoga Poses 2003 pgs 24-35 (Classical Sun Salute)