Samasthiti
Equal standing
Feet together, standing upright, arms hanging by the sides. The gaze is quiet.
Nothing is lifted yet — only a still, even stance on the mat.
Yoga Chikitsa · Primary
Surya Namaskara A
The seven counted steps of sun salutation A.
What it is
Surya Namaskara A is the first sun salutation of Ashtanga yoga. It opens every practice of the Primary Series and is usually repeated five times.
What it looks like
It is a flowing chain of shapes, one movement per breath: standing with feet together, reaching the arms up, folding forward, lifting halfway with a long back, stepping or jumping back to a low plank, lifting the chest into upward-facing dog, and resting in downward-facing dog for five breaths before returning to standing.
Why it is practised
The sequence warms the body, sets a steady rhythm of breathing, and links movement with breath — the pattern the rest of the practice follows. Because the shapes repeat, it also gives the mind something simple to focus on.
What to pay attention to
Let the breath lead: inhale on upward movements, exhale on folds. Keep the breath even and through the nose. Bend the knees in the folds if the hamstrings are tight, and lower the knees to the floor in the plank if needed.
Who it suits
Almost everyone can start with an adapted version. Beginners usually learn it first, step by step, before anything else. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.
Next in the sequence: Surya Namaskara B.
These Primary poses are practised in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.
Urdhva Hastasana
Upward salute
Both arms reach straight up beside the ears. The ribs lift with the breath.
The gaze follows the hands.
Uttanasana
Standing forward fold
A standing forward fold: the hands find the floor beside the feet. The legs stay long.
The head hangs. The back of the body lengthens over the thighs.
Ardha Uttanasana
Half forward bend
A half forward bend: the back stays long, the hands rest on the shins. The gaze is forward.
The legs stay straight. The spine does not round.
Chaturanga Dandasana
Four-limbed staff pose
A low plank: the body in one line, elbows bent, palms under the shoulders.
The gaze is forward. The legs and the centre hold the shape — not a sagging chest.
Urdhva Mukha Svanasana
Upward-facing dog
Thighs lift off the mat, arms straight, chest open. The toes point back.
The gaze lifts. The chest opens between straight arms.
Adho Mukha Svanasana
Downward-facing dog
An inverted V: hands and feet on the mat, hips high. The head hangs between the arms.
Weight spreads through the palms and the feet.