Yoga Surya Namaskar A

Surya Namaskar, better known as Sun Salutations, is a series of postures that warms, strengthens and aligns the entire body. Generally there 12 or so poses linked in each salutation (Surya Namaskar A) to flex and extend most of the main muscles of the body while the prana (universal energy) flows through the body. You can do 12 rounds of Sun Salutation in the morning which is the ideal for most but beginners can start with four to six slow Sun Salutations, adding one more every week. More advanced practitioners often increase sun salutations to 19 elements (Surya Namaskar B).


Sanskrit: Surya Namaskar A
Type: Standing
Level: Beginner

Often 1 or more asanas/poses are not appealing for health, fitness or other reasons. Check out this list of alternatives.

  • Replace Tadasana(Mountain Pose)
    with Pranamasana (Prayer Pose)
  • Replace Urdhva Hastasana(Upward Salute Pose)
    with Hasta Uttanasana (Raised Arms Pose)
  • Replace Uttanasana(Forward Bend Pose)
    with Padahastasana (Gorilla Pose)
  • Replace Anjaneyasana(Crescent Lunge)
    with Alanasana (Low Lunge)
  • Replace Phalakasana(High Plank Pose)
    with Ashwa Sanchalanasana (Equestrian Pose)
  • Replace Chaturanga Dandasana(Four Limbed Staff Pose)
    with Ashtanga Namaskara (Caterpillar Pose)
  • Replace Bhujangasana(Cobra Pose)
    with Urdhva Mukha Svanasana (Down Dog on a Chair)
  • Replace Adho Mukha Svanasana(Downward Facing Dog)
    with Ardha Pincha Mayurasana (Dolphin Pose)
  • Replace Ashwa Sanchalanasana(Equestrian Pose)
    with Phalakasana (High Plank Pose)
  • Replace Uttanasana(Forward Bend Pose)
    with Padahastasana (Gorilla Pose)
  • Replace Hasta Uttanasana(Raised Arms Pose)
    with Urdhva Hastasana (Upward Salute Pose)
  • Replace Tadasana(Mountain Pose)
    with Pranamasana (Prayer Pose)

Calories Burned in 15 minutes

  • Weight 100lb:68
  • Weight 120lb:81
  • Weight 125lb:85
  • Weight 150lb:102
  • Weight 175lb:119
  • Weight 200lb:136
  • Weight 250lb:170
  • Weight 300lb:204

  • Calories Burned in 40 minutes

  • Weight 100lb:181
  • Weight 120lb:217
  • Weight 125lb:226
  • Weight 150lb:271
  • Weight 175lb:317
  • Weight 200lb:362
  • Weight 250lb:452
  • Weight 300lb:543

  • Calories Burned in 45 minutes

  • Weight 100lb:204
  • Weight 120lb:244
  • Weight 125lb:255
  • Weight 150lb:305
  • Weight 175lb:356
  • Weight 200lb:407
  • Weight 250lb:509
  • Weight 300lb:611

  • Calories Burned in 1 hour 15 mins

  • Weight 100lb:339
  • Weight 120lb:407
  • Weight 125lb:424
  • Weight 150lb:509
  • Weight 175lb:594
  • Weight 200lb:679
  • Weight 250lb:848
  • Weight 300lb:1018

  • Calories Burned in 1 hour 30 mins

  • Weight 100lb:407
  • Weight 120lb:489
  • Weight 125lb:509
  • Weight 150lb:611
  • Weight 175lb:713
  • Weight 200lb:814
  • Weight 250lb:1018
  • Weight 300lb:1222

  • Calories Burned in 2 hours

  • Weight 100lb:543
  • Weight 120lb:652
  • Weight 125lb:679
  • Weight 150lb:814
  • Weight 175lb:950
  • Weight 200lb:1086
  • Weight 250lb:1357
  • Weight 300lb:1629

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