There's one yoga practice that never goes out of style, surya namaskar. With moving across borders and centuries, the surya namaskar has evolved into various forms, giving birth to different variations. In fact, different forms of yoga styles have incorporated surya namaskar in their own unique ways. In this video, we will highlight how the classic sun salutation is performed by three different schools of yoga, Hatha, Ashtanga and Iyengar.
Ashtanga Surya NamaskarIn Ashtanga yogic practice, sun salutation has two forms. In the first, there are nine poses, while in the second, there are 17 to 19. The vinyasa flow in both need to be properly maintained. As Ashtanga yoga is physically demanding, the type II sun salutation needs more time and practice to follow.
Type I steps:
Tadasana
Urdhva Hastasana
Uttanasana
Anjaneyasana
Dandasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Virbhadrasana I
Type II steps:
Samasthiti
Utkatasana
Uttanasana
Ardha Uttanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Virabhadrasana I
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Virabhadrasana I
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Ardha Uttanasana
Uttanasana
Utkatasana
Samasthiti (Tadasana)
Hatha Surya NamaskarIn this tradition, the sun salutation is performed through the classic 12 spinal positions, with emphasis on breathing. The 12 steps are:
Pranamasana
Hastauttanasana
Hasta Padasana
Ashwa Sanchalanasana
Dandasana
Ashtanga Namaskara
Bhujangasana
Parvatasana
Ashwa Sanchalanasana
Hasta Padasana
Hastauttanasana
Pranamasana
Iyengar Surya NamaskarIyengar sun salutation is also done in the classic 12-pose style like in Hatha tradition, but here, the emphasis is slightly more on speed and energy expenditure. This one is done faster than other forms of surya namaskar.
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