Ashtanga Yoga: Sun Salutations and Counting
Following the invocation, students stand in “Samasthiti” or “equal-standing posture”. Sun Salutations provide the opening foundation for the Ashtanga Vinyasa Yoga practice. (Click here for more info on Sun Salutations). The sun salutations (5xA and 5xB) begin the actual practice:
| # | Sanskrit | Surya Namaskara A | Surya Namaskara B |
| 1 | ekam (AAY-Kaam) | tadasana – arms up | Utkatasana |
| 2 | dve (Dh-way) | Uttanasana | Uttanasana |
| 3 | trini (trenee) | look up- ardha uttanasana | look up – ardha uttanasana |
| 4 | catvari (Chaht-wharey) | chaturanga dandasana | chaturanga dandasana |
| 5 | panca (pancha) | up dog – urdhva mukha svanasana | up dog – urdhva mukha svanasana |
| 6 | sat (shaht) | down dog – adho mukha svanasana | down dog – adho mukha svanasana |
| 7 | sapta (suhpta) | float to ardha uttanasana | Virabhadrasana A – Right leg forward |
| 8 | astau (Ah-shtaow) | uttanasana | chaturanga dandasana |
| 9 | nava (nauwah) | tadasana – arms up | urdhva mukha svanasana |
| 10 | dasa (dheshau) | SAMASHTHITI | adho mukha svanasana |
| 11 | ekadasa (AAykahdushau) | Virabhadrasana A – Left | |
| 12 | dvadasa (duAhdheshau) | chaturanga dandasana | |
| 13 | trayodasa (TryYOdheshau) | urdhva mukha svanasana | |
| 14 | caturdasa (Chattourdheshau) | adho mukha svanasana | |
| 15 | pancadasa (panSHOdheshau) | float to ardha uttanasana | |
| 16 | sodasa (shOdheshau) | Uttanasana | |
| 17 | saptadasa (SuptOdheshau) | Utkatasana | |
| 18 | astdasa (AhShtodheshau) or Samasthitihi | SAMASHTHITI |
FOR MORE INFO click a link below:
Ashtanga Invocation
Ashtanga Primary Series
Ashtanga Finishing Poses
Ashtanga Overview
Ashtanga Standing Series
Padangusthasana – big toe posture
Padahastasana – hand to foot posture
(Utthita) Trikonasana – triangle (extended)
Parivritta Trikonasana – revolving triangle
Utthita Parsvakonasana – extended side angle posture
Parivritta Parsvakonasana – revolving side angle posture
Prasarita Padottanasana A, B, C, D – spread out feet intense stretch
Parsvottanasana – side intense stretch
Utthita Hasta Padangusthasana A, B, C, D – Extended hand to big toe posture
Ardha Baddha Padmottanasana – Half bound lotus intense stretch
Vinyasa to Utkatasana – flow to fierce/awkward (also known as chair) posture
Vinyasa to Virabhadrasana A, then B (warrior A, then B)