Ashtanga Opening Sun Salutations

Sūrya Namaskāra A and B

Not yet reviewed by a qualified teacher Names and order checked against 3 sources

Sanskrit name: Sūrya Namaskāra A and B
Also called: Ashtanga Sun Salutations, Surya Namaskara A and B (Ashtanga)
Part of: Ashtanga Vinyasa Series: how the practice is organised
Tradition: Ashtanga vinyasa (K. Pattabhi Jois lineage)
Order: Fixed, traditional order
Level: Intermediate
Approximate duration: about 15 minutes
Focus: Style-specific
Audience: Experienced
Props: Mat

Fixed order: the tradition named here practises these steps in this order.

Origin and source

Opening of every Ashtanga practice; Yoga Mala begins with both salutations. Five rounds each per Swenson (via Wikipedia) and AshtangaYoga.info.

Who it is for

Comfortable in downward dog and plank; chaturanga with knees down at first.

The steps in order

Version shown: Five rounds of Surya Namaskara A, then five of B (AshtangaYoga.info vinyasa sheet; Swenson via Wikipedia)

#	Step	Count	Breath	Hold	Cues and options
1	Surya Namaskara A sequence Sūrya Namaskāra A	9 vinyasas per round	Free breathing	5 rounds AshtangaYoga.info vinyasa sheet; Swenson (via Wikipedia)	Transition: Begin and end each round in Samasthiti. Easier option: Step instead of jump; knees down before chaturanga.
2	Surya Namaskara B sequence Sūrya Namaskāra B	17 vinyasas per round	Free breathing	5 rounds Swenson (via Wikipedia); Yoga-Sequencing.com	Transition: Begins with chair pose from Samasthiti. Easier option: Fewer rounds while learning.

Step

Count

Breath

Hold

Cues and options

Surya Namaskara A sequence
Sūrya Namaskāra A

9 vinyasas per round

Free breathing

5 rounds
AshtangaYoga.info vinyasa sheet; Swenson (via Wikipedia)

Transition: Begin and end each round in Samasthiti.

Easier option: Step instead of jump; knees down before chaturanga.

Surya Namaskara B sequence
Sūrya Namaskāra B

17 vinyasas per round

Free breathing

5 rounds
Swenson (via Wikipedia); Yoga-Sequencing.com

Transition: Begins with chair pose from Samasthiti.

Easier option: Fewer rounds while learning.

Left and right

A is symmetrical. B contains Warrior I right then left within each round.

Repetitions and counting

5 rounds of A, then 5 rounds of B. A = 9 counted movements; B = 17.

Props and adaptations

Step back and forward instead of jumping; knees down before chaturanga; cobra instead of upward dog; fewer rounds while learning.

Precautions

Wrist or shoulder pain: knees down, fewer rounds; ask a teacher.
High blood pressure or pregnancy: ask a health professional; no jumps, free breath.

Learn it with a teacher: Learn the vinyasa (jump back, chaturanga, upward dog) with a teacher before practising alone.

General information, not medical advice. Poses do not cure illness. If you are pregnant, injured or have a health condition, check with your doctor and tell your teacher before you practise.

Beginner and chair alternatives

Beginner Sun Salutation: a slower, knees-down way to learn the sequence, Chair Sun Salutation: a seated version for any body

Easier alternatives

Beginner Sun Salutation (https://yogavacation.com/practice-plans/beginner-sun-salutation/)
Chair Sun Salutation (https://yogavacation.com/practice-plans/chair-sun-salutation/)

Sources

Surya Namaskara A and B: vinyasa counts, five repetitions, AshtangaYoga.info (Dr. Ronald Steiner) (accessed October 6, 2026)
Ashtanga (vinyasa) yoga: five repetitions of A and B (citing Swenson 2000), Wikipedia (accessed October 6, 2026)
Ashtanga Yoga Primary Series: teacher guide (Surya Namaskar A and B, 5 times each), Yoga-Sequencing.com (accessed October 6, 2026)

https://yogavacation.com/practice-series/ashtanga/ashtanga-sun-salutations/ · printed October 19, 2026