Sun Salutation B, also known as Surya Namaskar B, is a sequence of yoga poses that flow together with the breath. It's commonly practiced in Vinyasa and Ashtanga yoga. Here's a step-by-step guide to performing Sun Salutation B:
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Mountain Pose (Tadasana): Start standing at the front of your mat with your feet together, arms at your sides, and palms facing forward. Ground through your feet, engage your thighs, and lift your chest.
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Chair Pose (Utkatasana): Inhale, bend your knees, and sit your hips back as if sitting in a chair. Raise your arms overhead, keeping them in line with your ears, and keep your chest lifted.
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Forward Fold (Uttanasana): Exhale, straighten your legs, and fold forward at the hips, bringing your hands to the floor or shins. Relax your neck and let your head hang.
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Halfway Lift (Ardha Uttanasana): Inhale, lift your torso halfway up with a flat back, and place your hands on your shins or fingertips on the floor.
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High Plank to Chaturanga Dandasana: Exhale, step or jump back into a high plank position. Lower halfway down into Chaturanga Dandasana, keeping your elbows close to your sides.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, roll over your toes and press into your palms, lifting your chest forward and up. Straighten your arms and keep your thighs off the floor.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale, lift your hips up and back into Downward-Facing Dog, forming an inverted V-shape with your body. Press your hands firmly into the mat and relax your head.
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Warrior I (Virabhadrasana I) - Right Side: Inhale, step your right foot forward between your hands, turning your left heel down at a 45-degree angle. Raise your arms overhead, keeping your hips square to the front.
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Chaturanga Dandasana: Exhale, place your hands on the floor and step your right foot back to high plank. Lower down into Chaturanga Dandasana.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, move into Upward-Facing Dog.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale, return to Downward-Facing Dog.
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Warrior I (Virabhadrasana I) - Left Side: Inhale, step your left foot forward between your hands, turning your right heel down at a 45-degree angle. Raise your arms overhead, keeping your hips square to the front.
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Chaturanga Dandasana: Exhale, place your hands on the floor and step your left foot back to high plank. Lower down into Chaturanga Dandasana.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, move into Upward-Facing Dog.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale, return to Downward-Facing Dog.
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Halfway Lift (Ardha Uttanasana): Inhale, step or jump forward to the front of your mat and lift your torso halfway up with a flat back.
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Forward Fold (Uttanasana): Exhale, fold forward over your legs.
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Chair Pose (Utkatasana): Inhale, bend your knees and sit back into Chair Pose with your arms overhead.
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Mountain Pose (Tadasana): Exhale, straighten your legs and stand tall, bringing your arms down to your sides.
This completes one round of Sun Salutation B. Repeat as needed, synchronizing your movements with your breath.