Sun salutation B (Surya Namaskara B)

Skill Tree

Muscles

Technique

  1. From Mountain pose , inhale, bending the knees and reaching the hands up to meet the palms, looking up ( Chair pose ).
  2. Exhale, fold forward, straightening the legs and bending at the hips to take the hands to the floor near the feet ( Standing pike on the ground ).
  3. Inhale, lift the head and chest into Standing half forward bend .
  4. Exhale, ground the hands and step or jump the feet back, bending the elbows into Bottom pushup hold .
  5. Inhale, flip the feet over onto the tops of the feet, press through the hands to lift the chest forward and up, looking up and back ( Upward dog ).
  6. Exhale, flip the feet back over, lifting the hips and lowering the head into Downward dog .
  7. Inhale, step the right foot forward between the hands, ground the back foot at around 45 degrees, and stand up into a lunge position with the chest and hips facing forward and the hands reaching up to meet above the head ( Warrior 1 ).
  8. Exhale, place the hands on either side of the front foot, stepping back to Bottom pushup hold .
  9. Inhale to Upward dog .
  10. Exhale to Downward dog .
  11. Inhale step the left foot forward between the hands, ground the back foot at about 45 degrees and stand up into a lunge position with the chest and hips facing forward and the hands reaching up to meet about the head ( Warrior 1 ).
  12. Exhale, place the hands on either side of the front foot, stepping back to Bottom pushup hold .
  13. Inhale to Upward dog .
  14. Exhale to Downward dog .
  15. Hold 5 breaths.
  16. Inhale to step or jump the feet forward near the hands, lifting into Standing half forward bend .
  17. Exhale, fold forward lowering the head into Standing pike on the ground .
  18. Inhale, stand up, reaching the hands to meet above the head and looking up.
  19. Exhale return the arms to the sides in Mountain pose .

Form tips

  1. Breathe in and out through the nose if possible.
  2. Try to coordinate the movements with the breath.
  3. The transition between Downward dog and Warrior 1 can be hard to do in one inhale. Take extra breaths as needed, but return the breath to a smooth, steady pace while in Downward dog position.
  4. Rest in Child pose rather than Downward dog if needed.
  5. See the notes for each individual position in this flow.

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Equipment