Sun salutations ("Surya Namaskara" in Sanskrit)are used in yoga practices like Ashtanga yoga as a means of warming up and also as a means of focusing the mind.
They can also be considered a type of prayer.
There are two types of sun salutation in the Ashtanga Yoga system:
Knowing the number of moves in each sun salutation is handy because it can help to tell you if you've done it right or wrong.
If, for example you finish doing Sun Salutation A but you've only counted 8 or 9 moves then you know you've missed something out.
Likewise if your finish Sun Salutation B after only 14 moves, then again you know you've done something wrong.
Each movement in a Sun Salutation is accompanied by either an inhale or an exhale. Because odd numbered moves are done while inhaling and even numbered moves are done while exhaling, this may help you to remember the moves easier.
In general odd numbered moves, which are all inhales, tend to be upwards moving and chest expanding. Even numbered moves, exhales, tend to be downwards moving.
I've colored inhale movements red (working) and exhale movements blue (relaxing.)
Chaturanga (move number 4), which I like to think of as Crocodile, is moved into with an exhale, since the chest and head are lowered as the arms are bent.
Upward Dog (5) is moved into with an inhale since the head and chest lifts.
Downward Dog (6) is moved into with an exhale since the head and chest move down.
A common mistake that I see people make when doing either sun salutation is in the transition from Downward Dog to standing. They tend to forget movement 7 (number 15 in the B Salute,) the reaching forwards with the spine movement.
It may be helpful to remember that since you move in to Downward Dog with an exhale, you should come out of it with an inhale. Hence, chest forwards (7). Afterwards you exhale and bend down (8).
Often times when first learning to do Sun Salutation B I see students forget to do the Chaturanga and Upward Dog movements (movements 8 and 9, 12 and 13) after doing Warrior 1 (movements 7 and 11). Instead they go straight to Downward Dog.
One very cheesy memory aid: imagine that you are a warrior, you've shot your arrow and you have to get down... and so you lay on the ground in Chaturanga.
One final note,when starting and finishing Sun Salutation B, remember to bend your knees. Even though your hips are sinking, your arm are lifting and so in both cases this move is done with an inhale.
To learn a Sun Salutation, break it down into blocks of movements.
You can repeat these sets of movements, doing them in time with your breath, and then add them together.
Three Special Poses
The B Sun Salutation in Ashtanga Yoga is eight movements longer than the A Sun Salutation and has two additional yoga poses: Chair Pose and Warrior 1.
You may find it easier to think of Chair Pose as a replacement for movements 2 and 9 in Sun Salutation A.
When doing Warrior 1 remember:
You can practice these two yoga postures individually so that you get a feel for them. You may then find it easier then to move in and out of them because you know where you are going or what you are trying to do.
Because of the two warrior poses (left side and right side) Sun Salutation B has 2 extra "Chatarunga-Upward Dog-Downward Dog" mini-sequences. As a result, doing Sun Salutation B can either warm you up or tire you out. However, once you've learned the movements you may find that you can practice while leading with your breath.
This can make breathing easier as well as make doing the Sun Salutation itself easier.
An Ashtanga Yoga practice normally starts with 3 to 5 Surya Namaskara A's and 3 to 5 Surya Namaskara B's. You may want to do more when practicing in a cold environment or if you like "The Exercise." You might also like varying the speed at which you do them, noticing how you feel when you do them with a faster breath as opposed to a slower breath.
I almost forgot,
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.