Ashtanga Vinyasa Yoga Sun Salutation A & B has been taken as the process of warm-up combined in a sequential flow.When you commence your Ashtanga Vinyasa Yoga, you start your practice from Sun Salutation (Surya Namaskar) A followed by Sun Salutation B. Then only you enter into the world of asana practice indeed.
The practice of Sun Salutation is an indispensable part of the Ashtanga Vinyasa Yoga practice that you are supposed to follow through. The system of counting is one of the unique features of sun salutation in Ashtanga Vinyasa Yoga. You have count up to 9 in Sun Salutation A and up to 17 for Salutation B. The idea of counting has been motivated by the purpose of concentration and sequential postures to be practiced.
Sun Salutation A
Sun Salutation A is always begun from the position of Samasthitihi which means ‘equal standing’ posture followed by the numbering and posture simultaneously. The practice goes as follows:
1. Samasthitihi-keeping your feet together you stand on your feet with hands straight touching the body and putting fingers facing to the feet.
2. Ekam (one), take deep inhalation raising your both arms to the sides up to straight-up joining your palms together in Urdhva Hastasana( Mountain Posture). Look at your Angushta Madhya Drishthi (thumbs).
3. Dwe (Two) Exhale, bend down placing your both palms on the floor to each side of the feet. Try to touch your chin to the shin. Gaze should be at Nasagrai Drishthi (the tip of the nose). This position is Utthanasana (Extended Forward Bending Posture).
4. Triyani (Three) Inhale, straight your spine and look up not letting the palms off the floor. Your drishthi( look) should be at Agna Chakra ( Third Eye). Ardha Utthanasana (Extended Half Forward Bending Posture) .
5. Chatuwari( Four) Exhale. Jump back. Go to Chaturanga Dandasana (Four-Limbed Staff Pose). Place palms and feet on the floor and rest of the body off the floor. Look at your Nasagrai Drishthi( Tip of the nose).
6. Pancha (Five) Inhale. Look up, stretch your whole body up looking at the Agna Chakra (Third Eye) for Urdhva Mukha Shvanasana (Upward Facing Dog Posture).
7. Shatha (six) Exhale. Bend down, and stretch your palms and feet placing on the floor while lifting your buttock up. This is Adho Mukha Shvanasana (Downward Facing Dog Posture). Look at your Navi Chakra Drishthi (Navel Centre). Stay on this position for 5 breaths (5 round of inhalation and exhalation).
8. Sapta (seven) Inhale. Jump forward and put your feet together not letting palms go off the floor straighten your spine along with knees should be straight. Hold yourself on Ardha Hastasana (Extended Half Forward Bending Posture). Look at your Agna Chakra Drishthi ( Thrid Eye).
9. Ashtha (Eight) Exhale. Bend down to touch your shin by your chin while gazing at the Nasagrai Drishthi (tip of the nose) to Utthanasana( Extended Forward Bending Posture).
10. Nava (Nine) Inhale. Come up. Bring your both arms straight up above the head to join together in Urdhva Hastasana ( Moutain Posture) . Look at Angushta Madhya Drishthi (Thumbs).
11. Exhale, take your hands down facing the feet with whole body standing straight to Samasthitihi (Equal Standing Posture). Look at your Nasagrai Drishthi (tip of the nose).
This is practiced generally for five rounds before starting the Sun Salutation B.
Sun Salutation B
Number Breathing Posture Drishthi
Ekam ( One) Inhale Utkatasana ( Chair Pose) Angustha Madhya Drishthi( Thumb)
Dwe ( Two) Exhale Utthanasana ( Extended Forward Bending Posture) Nasagrai Drishthi( Tip of the Nose)
Triyani ( Triyani) Inhale Ardha Utthanasana ( Extended Half Forward Bending Posture) Agna Chakra Drishthi ( Third Eye)
Chatuwari ( Four) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi( Tip of the Nose)
Pancha (Five) Inhale Urdhva Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi( Third Eye)
Shath(Six) Exhale Adho Mukha Shvanasana( Downward Facing Dog Posture) Navi Chakra Drishthi( Navel Centre)
Sapta (Seven) Inhale (Virabhadrasana ( Warrior Posture) Angushtha Madhya Drishthi( Thumbs)
Astha ( Eight) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi( Tip of the Nose)
Nava (Nine) Inhale Urdha Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi ( Third Eye)
Dasha (Ten) Exhale Adho Mukha Shvanasana ( Downward Facing Dog Posture) Navi Chakra Drishthi ( Navel Centre)
Ekadasha( Eleven) Inhale Virabhadrasana (warrior Posture) another side Angushtha Madhya Drishthi ( Thumb)
Dwadasha (Twelve) Exhale Chaturanga Dandasana ( Four-Limbed Staff Pose) Nasagrai Drishthi ( Tip of the Nose)
Trayodasha( Thirteen) Inhale Urdha Mukha Shvanasana ( Upward Facing Dog Posture) Agna Chakra Drishthi( Third Eye)
Chaturdasha( Fourteen) Exhale Adho Mukha Shvanasana ( Downward Facing Dog Posture) Navi Chakra Drishthi( Navel Centre)
Panchadasha( Fifteen) Inhale Ardha Utthanasana ( Extended Half Forward Bending Posture) Agna Chakra Drishthi ( Third Eye)
Sodasha (Sixteen) Exhale Utthanasana ( Extended Forward Bending Posture) Nasagrai Drishthi ( Tip of the nose)
Saptadasha (Seventeen) Inhale Utkatasana ( Chair Pose) Angushtha Madhya Drishthi ( Thumb)