Ashtanga Yoga for Beginners: Surya Namaskar A and B

Intermediate I

This is the second of Jeff Lichty's 3-part series that introduces the ashtanga yoga system to a beginner student. In this class, you will be learning surya namaskar a and b (sun salutation a and b), which together form the vinyasa flow of ashtanga yoga, along with a few of the basic asanas. Once you can move through these sequences, you can progress into learning the Fundamental Asanas, the Half Primary Series and Full Ashtanga Primary Series.



Existing Comments

November 23, 2021
Fivestar Rating:

clear and great options provided. thank you

April 26, 2021

I'm totally new to ashtanga although have been doing at home yoga for over a year now. These classes are a fabulous introduction to ashtanga and I really appreciate the slow pace along with detailed instruction. A few of the movements meant I was facing away from the computer a few times so couldn't see what was going on, but Jeff's explanations meant I could still follow along.
One thing I'm curious about is why Jeff doesn't say Namaste at the end as all the other teachers on this site do at the end of practice. Is it a personal preference? Or specific to ashtanga?
Thanks Jeff

January 1, 2021

Love coming back to this class. Jeff is a great teacher, I highly recommend this class for those who are interested in this series. Thanks again Jeff!

November 16, 2020

As someone recovering from a back injury and now ready to ease gently back into Ashtanga, I really appreciated this class - the pacing, focus on fundamentals, and...humor! Thank you Jeff!

May 21, 2020

good 40 minutes, moderate pace, sun salutations plus a few other poses.
I'd be tempted to call this beginner rather than intermediate, but that's subjective :-)

Melanie Lichtinger
January 15, 2019

Loved how Jeff offered a very clear, well paced foundational flow that challenged me in just the right way.
Back to breathing depth, lightness (no Darth Vader forcing lol) and coordination with movement.
Less is more - great quality, and Jeff's kindness shining through all along.

September 19, 2018

I am wanting to do all 3 classes, but only see 2, help.

David Procyshyn
September 21, 2018

Hi there. I added a link in the description that takes you to the 3rd part, the Fundamental Asanas. There are also links to the Half and Full Primary Series.

March 20, 2019

can you tell me please on what moment namaskar B begins in this video? i have a very slow connection and i finished trying surya namaskar A last month, but now i cannot find the begining of B. and also im very tired to do A again... or you can split the videos, thank you if you answer me.


August 26, 2018

I really appreciated the detail and knowledge. Please make more with Jeff. I am really wanting to do Ashtanga yoga and this was very helpful. His pace was great and I loved how the accommodations were built right in.

June 16, 2018

I actually find Ashtanga done more slowly to be more intense and to generate and even greater heat. Alignment is the key actually. This teacher really does have an awesome energy. I would love to see more class with even intensives/focused asana work like classes on backbending, hip openers, twists, inversions. I love the Ashtanga pratice. Will there be any more? Namaste from Ireland.

June 12, 2018

Thank you so much Jeff. I just started doing yoga and you make it so relaxed and easy to go throw it.


Thanks for this thorough class.
I am still dealing with lower back issues , but I did it and feel open now with a tingling sensation in the whole body. I have to get used to so much wrist challenge again...what is most amazing is really that you get a choice at what level you t do the posture. And there is enough time to settle into each asana. So even with an injury this is absolutely recommendable. In deep gratitude!

April 22, 2018

Thank you, Jeff.
My personal goal is to one day be able to do the Lotus, breathe and “smile” while doing so!

March 4, 2018

This was my first time doing yoga ever and I just loved this man's energy and the way he breaks every detail down. Even when things got rough I still felt relaxed, it's definitely a favorite!!

February 26, 2018

Absolutely awesome class! One of my favourites now

January 10, 2018

WOW! This is great...such a wonderful addition to the Do yoga with me page. Really like this teachers style, and flow. I finally get how to lift up my body to spring forward thanks to his cues. Look forward to more videos with him. This video is an amazing intro to Ashtanga.

December 28, 2017

In all of the 18 years that I've been practicing Yoga, I have been resistant to trying Ashtanga because I thought that it was only for people who are Yoga olympians. Never before have I seen an Ashtanga class presented with the word "Beginner" in it, and that word stirred me to try it. I love it! Though I have been practicing Yoga for many years, I still think of myself as a beginner because there are many of the advanced poses that I cannot do. Jeff's classes are accessible for even true beginners.