拜日式A、拜日式B和拜日十二式不一样。拜日十二式，即是向太阳致敬的十二个姿势，是古印度瑜伽士的一种瑜伽练习方式。
拜日A和拜日B可以看作是传统拜日十二式的加强版，拜日A和拜日B中的跳跃，手臂支撑等对手臂力量的要求很高，对体能、耐力的要求也更高一些。
1、拜日式A口令
Inhale, reach your hands over head;
吸，双手上举过头
exhale, bend your knees or straight legs, forward;
呼，屈膝或直腿，前屈
inhale,lift your spine and hands on the shins or earth;
吸，提起脊柱，手置于小腿或地面上
exhale, step back to plank position;
呼，向后走，进入板式
inhale,corbra, lift your spine, without using your hands;
吸，眼镜蛇，伸张脊柱向上，不用手的力量
exhale,downward dog, bend your knees, draw up to your belly, ground evenlly with your hands, and feel the spine getting longer.
呼，下犬式，屈膝，伸展直到腹部，双手均匀施力压地，感觉脊柱越拉越长
exhale, now inhale, step forward between your hands.
呼，然后吸，向前走至双手间
inhale, heart opens;
吸，打开胸腔
exhale,forward bend.
呼，前屈
inhale,come up, hands to the sky.
吸，起身，手向上
exhale, back to center.
呼，回到中心
2、拜日式B口令
Exhale , get ready to flow.
呼，准备流动；
Bend your knees, inhale, reach up to utkatasana;
屈膝，吸，双臂上举，幻椅式
Exhale，forward;
呼，前屈
inhale, lift your spine, hands connected;
吸，伸展脊柱，手连接（地面或小腿）
exhale ,step or jump backward, chaturanga;
呼，走或跳，至俯卧撑
inhale, press hands, open your chest;
吸，双手下压，打开胸腔（进入上犬式）
exhale,downward -dog, ground your left heel down, step the right foot forward;
呼，下犬，左脚脚跟压地，右腿向前
inhale ,virabhadrasana I;
吸，战士一式
exhale, come down, chaturanga dandasana;
呼，向下，俯卧撑
inhale,corbra or upward dog;
吸，眼镜蛇或上犬式
exhale ,downward -dog, right heel ground, left foot forward;
呼，下犬，右脚压地，左脚向前
inhale ,rise, virabhadrasana I;
吸，起，战士一式
exhale,chaturanga ,knees bend or straight legs;
呼，俯卧撑，屈膝或伸直双腿
inhale, press your hands ,strech your back to feet;
吸，双手下压，将背部拉向脚方向
exhale,downward facing dog;
呼，下犬式
now, breathe here, feet hip width, hands shoulder width, press your hands, draw the energy up to your arms, your belly;
现在，在这里保持呼吸，腿与臀同宽，手与肩同宽，双手按压，将能量向上传送到手臂，腹部；
gather this ennergy and as your exhale send it down into your heels;
聚集这股能量，在下一次呼气时将它们向下传送到脚跟
lift ,step or jump forward;
稍提起身体，向前走或跳
inhale, heart opens;
吸，打开胸腔
exhale, forward.
呼，向前
Now, bend your knees. inhale, utkasana.
现在，屈膝，吸气，幻椅式
exhale, back to center. Samastithi.
呼，回到中心。站立祈祷式
