Sūryanamaskāra A introduces the concept of vinyāsa (how movement is linked together and combined with the breathing) and includes all the important components of the Aṣṭāṅga yoga practice. In this tutorial, yoga master Sharath Jois breaks down each movement in the Sūryanamaskāra sequence and offers variations for all levels of practice.

Related: Sun Salutation B

Cover Photo by Caitlin Steuben

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The 17 vinyāsas of Sūryanamaskāra B introduce new movements that strengthen the legs and increase the flexibility of the hip joints, knees, ankles and back. In this tutorial, yoga master Sharath Jois leads you through all you need to know to get started.

Related: Sun Salutation A

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Prasārita Pādottānāsana has four variations, A, B, C and D. Together, they purify the anal canal and tone the lower abdomen as well as the tissues around the top part of the spinal column. With practice of all four variations, your lower waist and legs will become stronger and your hips more flexible. Prasārita Pādottānāsana A is the first of the four variations. Remember to breathe deeply and smoothly moving slowly as you enter and exit the pose.

Related: Prasārita Pādottānāsana B, Prasārita Pādottānāsana C

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Prasārita Pādottānāsana has four variations, A, B, C and D. Together, they purify the anal canal and tone the lower abdomen as well as the tissues around the top part of the spinal column. With practice of all four variations, your lower waist and legs will become stronger and your hips more flexible. Prasārita Pādottānāsana B relies solely on the strength of the waist and legs. If your range of motion is limited and you cannot do the full expression of the pose, then you can try a variation demonstrated here.

Related: Prasārita Pādottānāsana A, Prasārita Pādottānāsana C

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Prasārita Pādottānāsana has four variations, A, B, C and D. Together, they purify the anal canal and tone the lower abdomen as well as the tissues around the top part of the spinal column. With practice of all four variations, your lower waist and legs will become stronger and your hips more flexible. Prasārita Pādottānāsana C variation will help to release the shoulders and open the chest. If your range of motion is limited, you can try the modified posture demonstrated here.

Related: Prasārita Pādottānāsana A, Prasārita Pādottānāsana B

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Prasārita Pādottānāsana has four variations, A, B, C and D. Together, they purify the anal canal and tone the lower abdomen as well as the tissues around the top part of the spinal column. With practice of all four variations, your lower waist and legs will become stronger and your hips more flexible. Prasārita Pādottānāsana D is an important posture for strengthening the lower abdomen.

Related: Prasārita Pādottānāsana A, Prasārita Pādottānāsana,
Prasārita Pādottānāsana C

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There are three Jānuśīrṣāsana variations, A, B and C. The benefits of these three postures include improvements in function of the digestive organs as well as stimulation of the vīrya nāla, the nadi, or energy channel, connected to the liver and associated with insulin production. In Jānuśīrṣāsana A, make sure your sit bones are on the floor and keep your bent leg as close to 90 degrees as possible, pressing your heel to the perineum and the upper part of the inner thigh. In this video tutorial, yoga master Sharath Jois guides you how to move safely into and out of this posture.

Related: Jānuśīrṣāsana B, Jānuśīrṣāsana C

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In Jānuśīrṣāsana B, sit on the inside edge of the foot. The heel is placed directly under the anus with the inside edge of the foot under the thigh. Aim to keep the bent leg at 80 degrees. The pressure of the heel in the anus and perineum is particularly important, especially for men but also for women, to achieve the health benefits of this posture, including stimulating the vīrya nāla, which is involved in insulin production.

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Jānuśīrṣāsana C is the most difficult of the three variations of this posture. Diligent practice of the preceding postures will help to prepare you for this complex pose. Make sure that you do not force your knee into the final position and be patient as you move toward achieving this full expression. Once perfected, the heel of your bent leg will push into the navel as you fold forward. The action of this posture stimulates the vīrya nāla, responsible for regulating insulin production, and is particularly effective for women (due to the position of the vīrya nāla), but is also helpful for men.

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There are four Marīcāsanas in the Primary Series of Aṣṭāṅga yoga. Together, they are helpful in strengthening digestion and eliminating flatulence, indigestion, and constipation, especially when paired with good dietary habits. They are believed to purify the manipura chakra, which resides in the region of the navel, and the large intestine and gall bladder. In this video tutorial, yoga master Sharath Jois guides you through Marīcāsana A. Draw the bent leg close to the side of the body, keeping the foot lined up in front of the hip. If possible, catch the wrist and hold it firmly. Remember to focus on deep breathing as you draw in the lower abdomen and begin to fold forward.

Related: Marīcāsanas B, Marīcāsanas C, Marīcāsanas D

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Marīcāsana B, a variation of Marīcāsana A, involves placing one foot in padmāsana. For those who have stiffness in the hips or knee pain, yoga master Sharath Jois offers some alternative variations to this pose. By practicing the preceding poses in the Primary Series, the hips will gradually become more flexible allowing you to attempt the full pose. Once you have progressed, it may be possible to lift the padmāsana foot higher and place the heel directly on the navel. In this case, the heel will press back into the abdomen as you fold forward.

Related: Marīcāsana A, Marīcāsana C, Marīcāsana D

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Marīcāsana C involves a deep twist. To accomplish this, you will need to squeeze the anus and engage the lower abdominals. As you inhale deeply, lift and spread the diaphragm before twisting on the exhale. Focus on twisting the spine from above the navel and try to keep the hips and sacrum area stable. Once you are able to perform this twisting action correctly, your breathing will become smoother and more even. In this video tutorial, yoga master Sharath Jois offers some alternatives as you begin the process of unlocking the body. Remember that deep, even breathing both energizes and relaxes the body and mind, increasing the benefit of the posture.

Related: Marīcāsana A, Marīcāsana B, Marīcāsana D

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Marīcāsana D is a variation of Marīcāsana C where one foot is placed in padmāsana. Eventually, the heel will press into the navel in the full expression of this pose. Use of the bandhas is very important here in order to stabilize the pelvic region as you inhale deeply, lifting and spreading the diaphragm. This action will help you twist above the navel as the hips stay grounded. This can be a very difficult posture and takes much practice, patience, and focus. It is extremely rewarding once you have mastered the finer details and are able to perform the D variation calmly and while breathing freely. There are several modifications, which can be used depending on your level of ability demonstrated in this video tutorial by yoga master Sharath Jois.

Related: Marīcāsana A, Marīcāsana B, Marīcāsana C

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Join yoga master Sharath Jois for a 45-minute yoga class that will stretch, strengthen, and invigorate the body. Building on the sequences featured in the 10-minute, 15-minute, 20-minute, 25-minute, 30-minute, and 35-minute sessions, this class takes you a few steps further in your home practice. Keep an eye on the students in the video to see the different variations that can be performed depending on your comfort level and experience. Learn more about Sonima’s approach to yoga here and watch the full introduction to Sharath Jois here. For more in-depth instructions on how to do the postures in this sequence, watch the video tutorials for Sun Salutation A, Sun Salutation B, Big Toe Pose, Triangle Pose, Extended Side Angle Poses, Spread Foot Pose A, B, C, D, Side Stretching Pose, Extended Hand Big Toe Pose, Half Lotus Forward Bend, Chair Pose, Warrior Poses, Staff Pose, Back Stretching Pose and Front Stretching Pose, Seated Half Lotus Forward Bend, One-Legged Forward Bend, Head to Knee Pose A, B, C, and the finishing postures.

Don’t miss your chance to attend class with Ashtanga yoga master Sharath Jois when he visits the U.S. in May 2017! Learn more here.

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Join yoga master Sharath Jois for a 55-minute yoga class that will stretch, strengthen, and invigorate the body. Building on the sequences featured in the 10-minute, 15-minute, 20-minute, 25-minute, 30-minute, 35-minute, and 45-minute sessions, this class takes you a few steps further in your home practice. Keep an eye on the students in the video to see the different variations that can be performed depending on your comfort level and experience. Learn more about Sonima’s approach to yoga here and watch the full introduction to Sharath Jois here. For more in-depth instructions on how to do the postures in this sequence, watch the video tutorials for Sun Salutation A, Sun Salutation B, Big Toe Pose, Triangle Pose, Extended Side Angle Poses, Spread Foot Pose A, B, C, D, Side Stretching Pose, Extended Hand Big Toe Pose, Half Lotus Forward Bend, Chair Pose, Warrior Poses, Staff Pose, Back Stretching Pose , Front Stretching Pose, Seated Half Lotus Forward Bend, One-Legged Forward Bend, Head to Knee Pose A, B, C, Leg Binding Pose A, B, C, D, Boat Pose, Upward Bow Pose, and the finishing postures.

Don’t miss your chance to attend class with Ashtanga yoga master Sharath Jois when he visits the U.S. in May 2017! Learn more here.

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