Surya Namaskar A and B, and the Hatha version

We teach the twelve-position Hatha sequence at the school, written out in full in our guide to Surya Namaskar step by step. But many of our students arrive having practised Ashtanga, and the question of which is "correct" comes up every month. Neither, and both.

The three sequences at a glance

Surya Namaskar A, the nine movements

Each movement has its own number, counted in Sanskrit, and its own breath. Start standing in samasthitih, feet together, hands by your sides.

1. Ekam, inhale: arms sweep up, palms together, gaze to the thumbs.
2. Dve, exhale: fold forward, hands to the floor.
3. Trini, inhale: lift the chest halfway, spine long, look forward.
4. Catvari, exhale: step or jump back and lower into chaturanga dandasana, elbows close to the ribs.
5. Pañca, inhale: roll over the toes into upward dog, thighs off the floor.
6. Sat, exhale: lift the hips into downward dog, and stay for five breaths.
7. Sapta, inhale: step or jump the feet to the hands, lift the chest halfway.
8. Astau, exhale: fold forward.
9. Nava, inhale: rise with the arms overhead. Exhale back to samasthitih.

Surya Namaskar B, the seventeen movements

B uses the same spine as A but opens with chair pose and passes through warrior I on each side, which makes it noticeably harder on the legs and the shoulders.

1. Inhale: bend the knees into utkatasana, chair pose, arms overhead.
2. Exhale: straighten the legs and fold forward.
3. Inhale: lift halfway.
4. Exhale: chaturanga.
5. Inhale: upward dog.
6. Exhale: downward dog.
7. Inhale: step the right foot forward into virabhadrasana I, warrior I, back heel down, arms up.
8. Exhale: hands down, step back, chaturanga.
9. Inhale: upward dog.
10. Exhale: downward dog.
11. Inhale: left foot forward into warrior I.
12. Exhale: chaturanga.
13. Inhale: upward dog.
14. Exhale: downward dog, and stay for five breaths.
15. Inhale: step or jump forward, lift halfway.
16. Exhale: fold forward.
17. Inhale: chair pose. Exhale to standing.

The Hatha version, twelve positions

The Hatha sequence runs: prayer pose, raised arms, standing forward bend, low lunge with the right leg back, plank, the eight-limbed salute (ashtanga namaskara, knees, chest and forehead down), cobra, downward dog, low lunge with the right leg forward, forward bend, raised arms, prayer. The second half repeats on the other leg.

Small variations exist between schools. The Bihar School places downward dog before the eight-limbed salute, for example; the Sivananda order we teach puts the plank there. Both are traditional, and the logic of the sequence is the same.

Each position is often paired with one of the twelve names of the sun, from Om Mitraya Namah to Om Bhaskaraya Namah, so that one round of both sides covers all twelve.

What the differences actually change

The lunge versus the jump. The Hatha lunge stretches the hip flexors one side at a time and is kind to knees and wrists. Stepping both feet back into chaturanga demands more shoulder and core strength from the first round.

Cobra versus upward dog. In cobra the hips and thighs stay on the floor and the back works gently. Upward dog lifts the whole body on the hands and tops of the feet, which is stronger and asks more of the wrists.

Purpose in the practice. In Ashtanga the sun salutations generate heat and set the rhythm of breath and movement, called ujjayi and vinyasa, that runs through the whole series. In a Hatha class they are a warm-up before postures that are held for a minute or more, with rest between them, as you can see in our account of a two-hour Hatha class.

Which should you learn first?

If you are new to yoga, learn the twelve-position Hatha version. It is slower, it teaches the breath clearly, and it gives the shoulders time to strengthen before they carry full chaturangas.

If you are already strong, or you are heading to a Mysore-style Ashtanga class, learn A properly before B. Do five rounds of A until the breath stays even, then add B.

On our 200-hour teacher training in Fort Kochi we teach the Hatha sequence in depth, alongside a vinyasa module where flowing breath-linked sequences like these are practised and taught.

Common questions

What is the difference between Surya Namaskar A and B?

A has nine movements and stays in forward bends, chaturanga, upward dog and downward dog. B has seventeen, adding chair pose at the start and end and warrior I on each side, so it works the legs much harder.

How many Surya Namaskar A and B are done in Ashtanga?

The Primary Series traditionally opens with five rounds of A and three to five rounds of B, depending on the teacher.

Is Surya Namaskar A the same as the 12-step sun salutation?

No. The 12-step version comes from the Hatha tradition and uses a low lunge, the eight-limbed salute and cobra. A has nine movements and uses chaturanga and upward dog.

Is Surya Namaskar B harder than A?

Yes, for most people. Chair pose and the two warrior I lunges add leg work, and there are three chaturangas per round instead of one.

Can beginners do Surya Namaskar B?

They can with modifications such as knees down in chaturanga and cobra instead of upward dog, but it is better to learn the Hatha version or A first.