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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Pādāṅguṣṭhāsana and Pādahastāsana are the first two poses in the standing sequence of Aṣṭāṅga yoga. They strengthen and tone the lower abdomen, purifying the kidneys and the nerve plexus in the anal region. Flexibility in the hamstrings and hips will be improved. In this video, yoga master Sharath Jois demonstrates how to ease into these deep forward folds.

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Yoga master Sharath Jois gives an in-depth study of Trikonāsana A & B. The practice of Trikonāsana will improve balance and strengthen muscles around the spine. It helps to expand the narrow portion of the breathing channel in the chest, improving the quality of breathing.

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Utthita Parśvakoṇāsana opens the hips and groins while strengthening the lower abdomen. With practice it helps to release and purify the area around the ribs. It is a preparation for many of the subsequent postures. Reach new depths in these two standing postures with the help of yoga master Sharath Jois.

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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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Pārśvottānāsana releases the hips and the shoulders. It makes the lower abdomen toned, the waist strong and the body light. This posture prepares you for subsequent postures in the standing series, particularly Utthita Hasta Pādāṅguṣṭhāsana. In this video, yoga master Sharath Jois offers several variations for all levels of practice.

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Utthita Hasta Pādāṅguṣṭhāsana, also known as Extended Hand Big Toe Pose, requires a combination of strength, flexibility and balance. A diligent practice of the preceding standing poses is a great way to prepare for this complex pose. In this video, yoga master Sharath Jois gives several modifications to help you work toward the final form of this posture, and as balance improves, the posture will begin to take shape. Make sure to use full deep, even breathing to calm the mind in order to heighten your focus and bring awareness to the sole of the foot to aid in maintaining balance. The benefits of this posture include loosening of the hips, and strengthening the muscles in the lower abdomen, legs and around the spinal column. It is believed to relieve constipation and increase the circulation in the pelvic area.

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Ardha Baddha Padmottānāsana is a difficult balancing pose that requires flexibility in the hips legs, and back. Take your time when carefully placing the bent leg in half lotus and bending forward to avoid putting undue pressure on the knee. In this video, yoga master Sharath Jois demonstrates modifications for this advanced forward fold. In the full expression of the pose, the heel of the folded leg will press strongly into your lower abdomen when bending forward. This pose is good for the liver, esophagus, and the rectum, and is known to improve digestion. Women beyond three months pregnant are advised not to practice this posture.

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Utkaṭa is translated from Sanskrit as “difficult” or “uneven,” which is how the āsana may feel, at first, as you attempt to bend the knees and reach up at the same time. As you gain strength and flexibility, a sense of lightness and ease will replace those uneasy feelings. To perform this posture, press your legs together, stretch your arms straight, and tilt your head back to look at your thumbs. As you breathe deeply for five counts, spread your diaphragm and lift your ribcage and chest, extending the upper spine and neck as you shift your head back to look up at your thumbs. Engaging the bandhas strongly will allow you to lengthen the spine and bring lightness to this posture. The practice of Utkaṭāsana is believed to strengthen the waist and relieve pain associated with the spine.

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Vīrabhadra was an incarnation of the god Śiva as a fierce warrior, hence, why these two poses are often called “Warrior Pose.” A more accurate translation would be Vīrabhadra’s pose. In Vīrabhadrāsana A, press the forward heel into the floor and allow the forward knee to come over the foot while stretching the back leg. Aim to keep that back leg as straight as much as possible throughout this posture. As with Utkaṭāsana, draw in the lower abdomen and breathe deeply and smoothly into the chest, lengthening the upper spine and neck in order to take the head back safely in order to gaze toward the thumbs. Try not to adjust the position of the feet as you move to the B variation. Focus on opening the hips and spreading the arms away from one another while continuing to breathe deeply and evenly. Vīrabhadrāsana brings flexibility to the ankles and hips while strengthening the legs and the spinal muscles and is believed to purify the generative organs.

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In Sanskrit, Paṣcima means “west” and Tāna means “to stretch,” thus, paścimatānāsana means “west stretching pose.” In yoga, we face the east while practicing, and the west refers to the back side of the body. In Paṣcimatānāsana, you should aim to lengthen the whole back of the body from the heels to the back of the head. This includes the backs of the legs, hips, full length of the back and the neck. Squeezing the anus and drawing in the lower abdominals strongly as you fold forward helps to balance the opening between all the areas mentioned above, and is essential for manifesting the many benefits this pose offers. Paścimatānāsana is considered an extremely important and beneficial āsana that increases the digestive fire and strengthens the digestive organs as well as causes the vital energy to move upward through the spine. The Hatha Yoga Pradipika writes that Paścimatānāsana leads to “freedom from sickness for all.”

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