In Prathma Suryanamaskara, also known as Surya Namaskar A, you are focusing on awakening the prana around your spine, in the Sushumna Nadi.
The traditional Ashtanga Surya Namaskar A & B, are both practiced in sets of 5 and sets of 3 respectively. Traditionally, you are facing the sun while performing the sun salutation. The optimal time to perform sun salutations are during the sunrise, at about 3-5 a.m. depending on season and where you are located in the world.
Start your practice by chanting the opening mantra, repeat 5 sets and then finish with the closing mantra.
Opening mantra
OM
Vande Gurunam charanaravinde
Sandarshita svatmasukavabodhe
Nishreyase jangalikayamane
Samsara halahala mohashantyai
Abahu Purushakaram
Shankhacakrsi dharinam
Sahasra sirasam svetam
Pranamami patanjalim
OM
(0)
Samasthiti (Equal Standing)
Root your feet into the mat, balance your weight equally on your feet together.
Pull your knee cap up, engage your thighs and your tailbone down.
Roll your shoulders up and release backward, pulling your hands down towards the floor with your fingers spread facing your thighs.
Activate all bandhas and keep your gaze soft, rising on your nose.
(1) Ekam
Urdhva Hastasana (Raised Hands Pose) (I)
On an inhale, rising your arms up from the side, over your head, palms together.
Tilt your head slightly backward and your Dristi at your thumbs
Thighs are active with a slightly bent, rooting your feet into the floor.
Pull your navel to your your spine and lift your sternum.
(2) Dvi
Uttanasana (Standing Forward Fold) (E)
On an exhale, bend your knees and bending over from your thighs, not lower back.
Place your hands on the floor, your feet or legs, but not knees.
Relax your neck and keep your dristi on your nose.
(3) Trini
Ardha Uttanasana (Half Standing Forward Fold) (I)
On an inhale, extend your chest, shoulders away from your ears.
Straighten your legs and and arms and look forward.
Keep your dristi at the third eye.
Place your hands on the floor, thighs or lower legs and straighten your back.
(4) Catuari
Chaturanga Dandasana (Four-Limbed Staff Pose) (E)
From previous asana: Now jump or walk back to Chaturanga Dandasana (Four-Limbed Staff Pose).
On an exhale, jump or walk into Chaturanga Dandasana
Drawing your shoulders and thighs up from the floor.
Keep your tailbone tucked in and your abs strong
Lower your body slowly, keeping your elbows bent and parallel with your torso until 90°.
Dristhi at your nose.
(5) Pancha
Urdhva Mukha Svanasana (Upward-Facing Dog Pose) (I)
On an inhale, roll your toes and body forward by pushing into your hands
Thighs on the floor or not.
Stretch your whole body upwards while keeping your shoulders away from your ears.
Keep your dristhi at your nose.
(6) Sat
Adho Mukha Svanasana (Downward Facing Dog)
Exhale, pushing into your hands, pulling your whole body downward.
Push into your hands with your fingers wide apart.
Keep your arms active, upper arms externally rotated.
Your neck should be parallel with your arms while resting your dristhi on your third eye.
Pull your hips upwards and stay for five deep Ujjai breaths.
(7) Sapta
Ardha Uttanasana (Half Standing Forward Fold) (I)
From previous asana: Bend your knees, look between your hands, jump or walk forward between your hands.
Inhale, extend your chest, shoulders away from your ears.
Straighten your legs and and arms and look forward.
Keep your dristi at the third eye.
Place your hands on the floor, thighs or lower legs and straighten your back.
(8) Asta
Uttanasana (Standing Forward Fold) (E)
On an exhale, bend your knees and bending over from your thighs, not lower back.
Place your hands on the floor, your feet or legs, but not knees.
Relax your neck and keep your dristi on your nose.
(9) Nava
Urdhva Hastasana (Raised Hands Pose) (I)
On an inhale, rising your arms up from the side, over your head, palms together.
Tilt your head slightly backward and your Dristi at your thumbs
Thighs are active with a slightly bent, rooting your feet into the floor.
Pull your navel to your your spine and lift your sternum.
Samasthiti (Equal Standing)
Root your feet into the mat, balance your weight equally on your feet together.
Pull your knee cap up, engage your thighs and your tailbone down.
Roll your shoulders up and release backward, pulling your hands down towards the floor with your fingers spread facing your thighs.
Activate all bandhas and keep your gaze soft, rising on your nose.
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