In Vinyasa Yoga, we most of the time start with a couple of rounds of Surya Namaskar A then B. The purpose is to warm up the body while lengthening and strengthening the body before going deeper into other poses (asanas). There are many variations of Sun Salutations out there… Some bring their arms up and down sideways, others with hands in prayers. Some variations can be present as well in Chaturanga Dandadasana (high to low plank followed by cobra or upward dog). It all depends of the school of practice and the teacher.
We have learnt Surya Namaskar A in our Hatha level 1 and we have added Sun Salutation B in our Hatha level 2. We have showed you different modifications to keep your body safe while building strength and flexibility. Remember that those sequences are to be done with the breath – it leads the movements. If you don’t remember the exact breath per movement don’t worry, do your best to slow your breath down, come to class and you will soon be so into it that it will become natural! Everything comes with time and practice! Here are two sequence that I found to illustrate well what we practised.
I would like to encourage you to practice a few rounds of them every day, for 5-10 min, as part of your home practice. It will give you a great energy boost, help you create a connection to your body and your breath, and calm your mind. Enjoy your yoga practice!