Sun Salutations

Lila Surya Namaskar Videos

Below are videos of the basic Lila Yoga Sun Salutations designed by Erica Kaufman to physiologically and energetically warm, waken, and prepare out body/mind to receive the sanctity of the day ahead of us.

The Lila Yoga Sun Salutations Sequence is divided into four sections (padas), each on building in range from the previous.  There are eight short videos below, each one showing one side of each section (pada).

These videos are designed to be tools for understanding the basic sequencing and offerings of Lila Yoga Sun Salutations.

Through watching these videos, we as practitioners can familiarize ourselves with the sequence of this beautiful Lila Yoga practice.

Pada One, Right

Breath Pattern: Each inhale is 5 counts with a pause at the top; Each exhale is 5 counts with a pause at the bottom

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up
  • Exhale-Fold into Earth Touch
  • Inhale-Right leg steps back into Rising Sun (Note: in the first cycle, typically the upper body is relaxed over the front leg in a low lunge)
  • Exhale-Step the left leg back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Knees, chest, chin
  • Inhale-Cobra
  • Exhale-Downward Facing Dog
  • Inhale-Right foot steps forward into Rising Sun
  • Exhale-Left leg steps forward into Earth Touch
  • Inhale-Rolling up to Standing
  • Exhale-Arms circle down and out to the sides and legs bend, finishing in Utkatasana
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center

Pada One, Left

Breath Pattern: Each inhale is 5 counts with a pause at the top; Each exhale is 5 counts with a pause at the bottom

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up
  • Exhale-Fold into Earth Touch
  • Inhale-Left leg steps back into Rising Sun (Note: in the first cycle, typically the upper body is relaxed over the front leg in a low lunge)
  • Exhale-Step the right leg back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Knees, chest, chin
  • Inhale-Cobra
  • Exhale-Downward Facing Dog
  • Inhale-Left foot steps forward into Rising Sun
  • Exhale-Right leg steps forward into Earth Touch
  • Inhale-Rolling up to Standing
  • Exhale-Arms circle down and out to the sides and legs bend, finishing in Utkatasana
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center

Pada Two, Right

Breath Pattern: Inhales and exhales are 5 counts each; there are no pauses between the inhales and exhales

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up
  • Exhale-Fold into Earth Touch
  • Inhale-Right leg steps back into High Lunge with only the right arm raised. The left hand is on the left hip.
  • Exhale-Right arms circles forward and down as you step the left leg back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Knees, chest, chin
  • Inhale-Cobra
  • Exhale-Downward Facing Dog
  • Inhale-Right foot steps forward into High Lunge with the left arm raised and the right hand on the right hip
  • Exhale-Left arm reaches up, forward, and down as the left leg steps forward into Earth Touch
  • Inhale-Rolling up to Standing
  • Exhale-Arms circle down and out to the sides and legs bend, finishing in Utkatasana
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center

Pada Two, Left

Breath Pattern: Inhales and exhales are 5 counts each; there are no pauses between the inhales and exhales

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up
  • Exhale-Fold into Earth Touch
  • Inhale-Left leg steps back into High Lunge with only the left arm raised. The right hand is on the left hip.
  • Exhale-Left arms circle forward and down as you step the right leg back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Knees, chest, chin
  • Inhale-Cobra
  • Exhale-Downward Facing Dog
  • Inhale-Left foot steps forward into High Lunge with the right arm raised and the left hand on the right hip
  • Exhale-Right arm reaches up, forward, and down as the right leg steps forward into Earth Touch
  • Inhale-Rolling up to Standing
  • Exhale-Arms circle down and out to the sides and legs bend, finishing in Utkatasana
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center

Pada Three, Right

Breath Pattern: Inhales and exhales are 2 counts each; there are no pauses between the inhales and exhales

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up
  • Exhale-Fold into Earth Touch
  • Inhale-Right leg steps back into High Lunge with both arms raised in a V
  • Exhale-Arms come up, forward, and down as you step back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Chaturanga Dandasana
  • Inhale-Upward Facing Dog
  • Exhale-Downward Facing Dog
  • Inhale-Right foot steps forward into High Lunge with both arms raised in a V
  • Exhale-Arms come up, forward, and down as you step into Earth Touch
  • Inhale-Clap the hands and rise with a flat back to standing
  • Exhale-Arms circle down and out to the sides and legs bend, finishing in Utkatasana
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center

Pada Three, Left

Breath Pattern: Inhales and exhales are 2 counts each; there are no pauses between the inhales and exhales

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up
  • Exhale-Fold into Earth Touch
  • Inhale-Left leg steps back into High Lunge with both arms raised in a V
  • Exhale-Arms come up, forward, and down as you step back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Chaturanga Dandasana
  • Inhale-Upward Facing Dog
  • Exhale-Downward Facing Dog
  • Inhale-Left foot steps forward into High Lunge with both arms raised in a V
  • Exhale-Arms come up, forward, and down as you step into Earth Touch
  • Inhale-Clap the hands and rise with a flat back to standing
  • Exhale-Arms circle down and out to the sides and legs bend, finishing in Utkatasana
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center

Pada Four, Right

Breath Pattern: Relaxed inhales and exhales

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up and the Right knee rises parallel to the ground
  • Exhale
  • Inhale-The raised leg straightens forward
  • Exhale-The raised leg swings back into Warrior III, the arms swing back by your sides
  • Inhale-Staying in Warrior III, the arms swing forward parallel to the earth
  • Exhale-The standing knee bends
  • Inhale-The raised leg reaches back and steps down while the arms rise into High Lunge
  • Exhale-The back knee bends and touches the earth
  • Inhale- The heart reaches up
  • Exhale-Arms come up, forward, and down as you step back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Chaturanga Dandasana
  • Inhale-Upward Facing Dog
  • Exhale-Downward Facing Dog
  • Inhale-Right foot steps forward into High Lunge with both arms raised in a V
  • Exhale-The back knee comes down to the earth
  • Inhale-Heart reaches up, hands clap overhead at the top of the inhale
  • Exhale-Hands come to heart center, arms swing back by your sides
  • Inhale-Arms swing forward, Rise into Warrior III (Note: The first cycle this is held for 1 breath. The second cycle this is held for 3 breaths. The third cycle this is held for 5 breaths)
  • Exhale-The back leg is pulled in to Standing Head to Knee (Note: The first cycle this is held for 1 breath. The second cycle this is held for 3 breaths. The third cycle this is held for 5 breaths)
  • Exhale-Kiss the raised knee and drop down into a squat
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center

Pada Four, Left

Breath Pattern: Relaxed inhales and exhales

  • Begin Standing at the top of your mat in Tadasana with your hands at heart center
  • Inhale-Arms circle up and the Left knee rises parallel to the ground
  • Exhale
  • Inhale-The raised leg straightens forward
  • Exhale-The raised leg swings back into Warrior III, the arms swing back by your sides
  • Inhale-Staying in Warrior III, the arms swing forward parallel to the earth
  • Exhale-The standing knee bends
  • Inhale-The raised leg reaches back and steps down while the arms rise into High Lunge
  • Exhale-The back knee bends and touches the earth
  • Inhale- The heart reaches up
  • Exhale-Arms come up, forward, and down as you step back into Downward Facing Dog
  • Inhale-Plank Prep into Plank
  • Exhale-Chaturanga Dandasana
  • Inhale-Upward Facing Dog
  • Exhale-Downward Facing Dog
  • Inhale-Left foot steps forward into High Lunge with both arms raised in a V
  • Exhale-The back knee comes down to the earth
  • Inhale-Heart reaches up, hands clap overhead at the top of the inhale
  • Exhale-Hands come to heart center, arms swing back by your sides
  • Inhale-Arms swing forward, Rise into Warrior III (Note: The first cycle this is held for 1 breath. The second cycle this is held for 3 breaths. The third cycle this is held for 5 breaths)
  • Exhale-The back leg is pulled in to Standing Head to Knee (Note: The first cycle this is held for 1 breath. The second cycle this is held for 3 breaths. The third cycle this is held for 5 breaths)
  • Exhale-Kiss the raised knee and drop down into a squat
  • Inhale-Rise to standing, arms reaching to the sky
  • Exhale-Hands come to heart center