Just like Surya Namaskara A, Surya Namaskara B is also practiced 5 times. The standing postures in this sequence help us achieve alignment in the body and also build strength. After finishing 5 sets of Surya Namaskara B you should feel good and ready to tackle the rest of the asanas…
Inhale, bending the knees and reaching the arms up over the head for Utkatasana
Exhale, folding forward, nose to knees
Inhale, flat back gazing between the eyebrows
Exhale, jump or step the legs back into plank, bending the elbows and engaging the abdominals.
Inhale, pushing forward with the feet and rolling over onto the top of your toes, straightening the arms and opening the chest and shoulders. Ideally the knees come off of the ground, but beginners feel free to rest them on the ground at first.
Exhale, lifting the hips for downward facing dog
Inhale, stepping the right foot through the hand, lunging in the front leg and turning the back foot about 45 degrees, working to get it flat on the ground, reaching the arms up over the head for Warrior One or Virabhadrasana
Exhale the leg back, taking the vinyasa, and switching sides, holding for 5 more breaths.
Exhale the leg back, taking the vinyasa, Holding downward facing dog – Adho Mukha Shvanasana for 5 breaths
At the bottom of your 5th exhale bending the knees and jump or step the feet between the hands, Inhale, flat back gazing between the eyebrows
Exhale folding forward,
Inhale reaching the arms all the way up over the head, bending the knees into chair position – Utkatasana
Exhale back to Samastitihi
Now your body should feel completely warmed up and awake…ready to take on our Ashtanga Yoga Practice!