Surya Namaskara B (Sun Salutation B)

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…

Utkatasana

Inhale, bending the knees and reaching the arms up over the head for Utkatasana

Uttanasana

Exhale, folding forward, nose to knees

Inhale, flat back gazing between the eyebrows

Chaturanga Dandasana

Exhale, jump or step the legs back into plank, bending the elbows and engaging the abdominals.

Urdva Mukha Shvanasana (Upward Facing Dog)

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.

Adho Mukha Shvanasana (Downward Facing Dog)

Exhale, lifting the hips for downward facing dog

ViRABHADRASANA

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.

Adho Mukha Shvanasana

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

Uttanasana

Exhale folding forward,

Utkatasana

Inhale reaching the arms all the way up over the head, bending the knees into chair position – Utkatasana

Samastitihi

Exhale back to Samastitihi

Now your body should feel completely warmed up and awake…ready to take on our Ashtanga Yoga Practice!

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