Ashtanga Vinyasa Yoga - Suryanamaskar for posture correction

Ashtanga Vinyasa Yoga is made popular by Shri K. Pattahi Jois. The important aspect of the yoga is vinyasa. Vinyasa means there is one breath, either inhale or exhale, for each movement. As per Pattabhi Jois, while performing movement(Asanas), vinyasa generates heat in the body and the heat makes the blood hot and thin. Then, the thin blood circulates freely in the body and through all internal and removes the impurities and disease.

The vinyasa also makes you sweat and gives some kind of cardio-workout. It’s fast-paced and involves complex postures (asanas). Hence, our focus on this blog is the following two: Suryanamaskar A and Suryanamaskar B.

Suryanamaskar A: It consists of 6 asanas in the following sequence:

Vinyasa	Breathing	Asana	Where to look
1	Inhale	Urdhva Vrikshasana	To the middle of the thumb
2	Exhale	Uttanasana A	To the nose
3	Inhale	Uttanasana B	To the middle of the eye brows
4	Exhale	Chaturanga Dandasana	To the nose
5	Inhale	Urdhva mukha shvanasana	To the middle of the eye brows
6	Exhale	Adho mukha shvanasana	To the navel
	5 Normal Breaths
7	Inhale	Uttanasana B	To the middle of the eye brows
8	Exhale	Uttanasana A	To the nose
9	inhale	Urdhva Vrikshasana	To the middle of the thumb
10	Exhale	Lower arms to the sides	To the nose

 Suryanamaskar B: It consists of 6 asanas in the following sequence:

Steps	Breathing	Asana	Where to look
1	Inhale	utkatasana	To the middle of the thumb
2	Exhale	Uttanasana A	To the nose
3	Inhale	Uttanasana B	To the middle of the eye brows
4	Exhale	Chaturanga Dandasana	To the nose
5	Inhale	Urdhva mukha shvanasana	To the middle of the eye brows
6	Exhale	Adho mukha shvanasana	To the navel
7	Inhale	Virabhadrasana	To the middle of the thumb
8	Exhale	Chaturanga Dandasana	To the nose
9	Inhale	Urdhva mukha shvanasana	To the middle of the eye brows
10	Exhale	Adho mukha shvanasana	To the navel
11	Inhale	Virabhadrasana	To the middle of the thumb
12	Exhale	Chaturanga Dandasana	To the nose
13	Inhale	Urdhva mukha shvanasana	To the middle of the eye brows
14	Exhale	Adho mukha shvanasana	To the navel
	5 Normal Breaths
15	Inhale	Uttanasana B	To the middle of the eye brows
16	Exhale	Uttanasana A	To the nose
17	Inhale	utkatasana	To the middle of the thumb
18	Exhale	Straighten the logs and lower arms to the sides	To the nose

 You can do these two exercises 5 times each. After you complete these exercises, its mandatory that you do savasana (just lay down on your back and relax) at least for 5 minutes.