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Reference Sequence: Surya Namaskar Variation

This document provides a 24-step variation of the Surya Namaskar or sun salutation. The sequence includes classic yoga poses such as mountain pose, plank pose, downward facing dog, and cobra pose. It also incorporates variations on some poses, including feet wide in mountain pose, backbends in extended mountain pose, and different hand and foot positions in poses like intense side stretch and downward facing dog. The full sequence flows from one pose to the next in a standard sun salutation format.

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Michelle Bee
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357 views3 pages

Reference Sequence: Surya Namaskar Variation

This document provides a 24-step variation of the Surya Namaskar or sun salutation. The sequence includes classic yoga poses such as mountain pose, plank pose, downward facing dog, and cobra pose. It also incorporates variations on some poses, including feet wide in mountain pose, backbends in extended mountain pose, and different hand and foot positions in poses like intense side stretch and downward facing dog. The full sequence flows from one pose to the next in a standard sun salutation format.

Uploaded by

Michelle Bee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Elle Burke

Reference Sequence: Surya Namaskar Variation


Surya Namaskar Variation

1. Mountain Pose Variation Feet 2. Extended Mountain Pose 3. Standing Forward Fold Pose
Hip Wide Tadasana Variation Backbend Interlocked Hands Uttanasana
Feet Hip Wide Utthita Tadasana Backbend
Baddhanguliyasana

4. Upward Forward Fold Pose 5. Crescent Low Lunge Pose 6. Intense Side Stretch Pose
Urdhva Uttanasana Variation Knee On Floor Ashwa Variation Hands On Floor
Sanchalanasana Parsvottanasana Variation Hands
On Floor

7. Runners Lunge Pose Utthita 8. Plank Pose Phalakasana 9. Four Limbed Staff Pose
Ashwa Sanchalanasana Chaturanga Dandasana
10. Cobra Pose Bhujangasana 11. Four Limbed Staff Pose 12. Eight Limbed Pose
Chaturanga Dandasana Ashtangasana

13. Downward Facing Dog Pose 14. Downward Facing Dog Pose 15. Three Legged Downward
Adho Mukha Svanasana Knee To Nose Adho Mukha Facing Dog Pose Tri Pada Adho
Svanasana Knee To Nose Mukha Svanasana

16. Three Legged Downward 17. Low Lunge Pose 18. Runners Lunge Pose Utthita
Facing Dog Pose Variation Anjaneyasana Ashwa Sanchalanasana
Stacked Tri Pada Adho Mukha
Svanasana Variation Stacked
19. Intense Side Stretch Pose 20. Runners Lunge Pose Utthita 21. Standing Forward Fold Pose
Variation Hands On Floor Ashwa Sanchalanasana Uttanasana
Parsvottanasana Variation Hands
On Floor

22. Extended Mountain Pose 23. Mountain Pose Namaste 24. Mountain Pose Tadasana
With Backbend Utthita Pranamasana
Tadasana With Backbend

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