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Sun and Moon Salutation Yoga Postures in Sanskrit and English

Surya Namaskar/Sun Salutation Yoga Postures

Hatha Surya Namaskar - Sun Salutation

1. Namaskarasana - Hands at the heart center in Namaskar

2. Urdhva Hastasana - Upward Raised Arms

3. Uttanasana - Standing forward bend

4. Ashwa Sanchalasana - Horse Riding Pose

5. Sanatolasana - Plank Pose (Feet Together)

6. Ashtanga Namaskarasana - Eight Points Salute

6. Bhujangasana - Cobra Pose

7. Parvatasana - Mountain Pose

8. Ashwa Sanchalasana - Horse Riding Pose

9. Uttanasana - Standing forward bend

10. Urdhva Hastasana - Upward Raised Arms

11 Tadasana - Standing Straight Pose

Hatha Chandra Namaskar - Moon Salutation

1. Namaskarasana - Joined Hands at the heart center in Namaskar

2. Urdhva Hastasana - Upward Raised Arms

3. Uttanasana - Standing forward bend

4. Anjaneyasana - Sage Anjaneya (a.k.a Crescent Moon Low Lunge)

5. Sanatolasana - Plank Pose (Feet together)

6. Ashtanga Namaskarasana - Eight Points Salutation

7. Bhujangasana - Cobra Pose

8. Parvatasana - Mountain Pose

9. Anjaneyasana - Sage Anjaneya (a.k.a Crecent Moon Low Lunge)

10. Uttanasana - Standing forward bend

11. Urdhva Hastasana - Upward Raised Arms

12. Tadasana - Standing Straight Pose

Ashtanga Vinyasa Surya Namaskar “A”

1. Tadasana / Samasthiti - Standing Mountain Pose

2. Ekam(One) - Inhale - Urdhva Namaskarasana - Raised Salutation Palms over the Head

3. Dwe(Two) - Exhale - Uttanasana - Standing Forward Bend

4. Trini(Three) - Inhale - Ardha Uttanasana - Halfway Lift

5. Chatvari(Four) - Exhale - Chaturanga Dandasana - Low Plank

6. Pancha(Five) - Inhale - Urdhva Mukha Shvanasana - Upward Facing Dog

7. Shat(Six) - Exhale (5 Inhale & Exhale Rounds)- Adho Mukha Shvanasana - Downward Facing Dog

8. Sapta(Seven) - Inhale - Ardha Uttanasana - Halfway Lift

9. Ashto(Eight) - Exhale - Uttanasana - Standing Forward Bend

10. Nava(Nine) - Inhale - Urdhva Namaskarasana - Raised Salutation Palms over the Head

11. Dasha(Ten) - Exhale - Tadasana - Samasthiti - Standing Mountain Pose

Ashtanga Vinyasa Surya Namaskar “B”

1. Tadasana / Samasthiti - Standing Mountain Pose

2. Ekam(One) - Inhale - Utkattasana - Chair Pose

3. Dwe(Two) - Exhale - Uttanasana - Standing Forward Bend

4. Trini(Three) - Inhale - Ardha Uttanasana - Halfway Lift

5. Chatvari(Four) - Exhale - Chaturanga Dandasana - Low Plank

6. Pancha(Five) - Inhale - Urdhva Mukha Shvanasana - Upward Facing Dog

7. Shat(Six) - Exhale - Adho Mukha Shvanasana - Downward Facing Dog

8. Sapta(Seven) - Inhale - Veerabhadrasana I - Warrior I (Right Side)

9. Ashto(Eight) - Exhale - Chaturanga Dandasana - Low Plank

10. Nava(Nine) - Inhale - Urdhva Mukha Shvanasana - Upward Facing Dog

11. Dasha(Ten) - Exhale - Adho Mukha Shvanasana - Downward Facing Dog

12. Ekadasha (Eleven) - Inhale - Veerabhadrasana I - Warrior I (Left Side)

13. Dvadasha (Twelve) - Exhale - Chaturanga Dandasana - Low Plank

14. Trayodasha (Thirteen) - Inhale - Urdhva Mukha Shvanasana - Upward Facing Dog

15. Chaturdasha (Fourteen) - Exhale - (5 Inhale & Exhale Rounds)- Adho Mukha Shvanasana - Downward Facing Dog

16. Panchadasha (Fifteen) - Inhale - Ardha Uttanasana - Halfway Lift

17. Sodasha (Sixteen) - Exhale - Uttanasana - Standing Forward Bend

18. Saptadasha (Seventeen) - Inhale - Utkattasana - Chair Pose

19. Tadasana / Samasthiti - Standing Mountain Pose

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