Surya Namaskar B {Sun Salutation B}

Surya Namaskar B is the second sequence of an Ashtanga practice. You would do this after five Surya Namaskar A. I’ve bolded what is different from Surya Namaskar A.

{Find a video of the Surya Namaskar B sequence at the bottom of the post}

1. Tadasna – Mountain Pose (link)

• notes to self : remember to keep all four corners of the foot equally rooted, you can start with your feet hip width apart until your balance is better

2. Utkatasana – Chair Pose (link)

• try to keep your hips at the same angle as when standing in mountain pose

3. Uttanasana – Standing Forward Bend (link)

• bend from the hit keeping the back straight only curve head towards shins once bent over

4. Ardha Uttanasana – Half Standing Pose (link)

5. Plank Pose (link)

• can start with half-plank pose (on knees) and work your way to full plank pose

6. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

• can lower yourself to your stomach and work towards this

7. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

• can start with Cobra Pose

8. Adho Mukha Svanasana – Downward-Facing Dog (link)

• do not hold this one for five breaths!

9. Virabhadrasana I – Warrior 1 (link)

• right always goes first
• work on bringing your hips forward

10. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

• can lower yourself to your stomach and work towards this

11. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

• can start with Cobra Pose

12. Adho Mukha Svanasana – Downward-Facing Dog (link)

• also do not hold this one for 5 counts
  

13. Virabhadrasana I – Warrior 1 (link)

• now repeat step 9 with your left foot forward
  
• work on bringing your hips forward

14. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

• can lower yourself to your stomach and work towards this

15. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

• can start with Cobra Pose

16. Adho Mukha Svanasana – Downward-Facing Dog (link)

• hold for 5 breaths – if you can comfortably hold this pose with your heels on the floor for all 5 breaths then place your feet further back

17. Ardha Uttanasana – Half Standing Pose (link)

18. Uttanasana – Standing Forward Bend (link)

• bend from the hit keeping the back straight only curve head towards shins once bent over

19. Utkatasana – Chair Pose (link)

• try to keep your hips at the same angle as when standing in mountain pose

20. Tadasna – Mountain Pose (link)

– repeat 5 times –

[youtube=http://www.youtube.com/watch?v=PXMwG1jVz_0]