Sun Salutation B, or Surya Namaskar B, is a dynamic sequence in yoga that builds on Sun Salutation A. It typically includes additional postures like Chair Pose (Utkatasana) and Warrior I (Virabhadrasana I), making it a more intense and energizing flow. Here's a variation of Sun Salutation B:
1. Mountain Pose (Tadasana)
- Stand tall with feet together, hands at your sides.
- Inhale, reach your arms overhead, palms together, and gaze at your thumbs.
2. Chair Pose (Utkatasana)
- Exhale, bend your knees, and sit back as if sitting into a chair.
- Keep your thighs as parallel to the floor as possible and raise your arms overhead.
3. Standing Forward Bend (Uttanasana)
- Exhale, fold forward from the hips, bringing your hands to the floor or shins.
- Relax your head and neck, and keep a slight bend in your knees if necessary.
4. Halfway Lift (Ardha Uttanasana)
- Inhale, lift your torso halfway up, lengthening your spine.
- Place your hands on your shins or the floor, gaze forward.
5. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Exhale, step or jump back into a plank position.
- Lower halfway down, keeping your elbows close to your ribs.
6. Upward-Facing Dog (Urdhva Mukha Svanasana)
- Inhale, roll over your toes and lift your chest, pressing the tops of your feet into the floor.
- Keep your thighs lifted and shoulders away from your ears.
7. Downward-Facing Dog (Adho Mukha Svanasana)
- Exhale, roll over your toes again and lift your hips up and back.
- Create an inverted "V" shape with your body.
8. Warrior I (Virabhadrasana I) - Right Side
- Inhale, step your right foot forward between your hands.
- Ground your back heel and rise up, lifting your arms overhead.
9. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Exhale, bring your hands back to the floor, step your right foot back to plank.
- Lower down into Chaturanga.
10. Upward-Facing Dog (Urdhva Mukha Svanasana)
- Inhale, roll over your toes, lift your chest, and gaze forward.
11. Downward-Facing Dog (Adho Mukha Svanasana)
- Exhale, lift your hips up and back into Downward Dog.
12. Warrior I (Virabhadrasana I) - Left Side
- Inhale, step your left foot forward between your hands.
- Ground your back heel and rise up, lifting your arms overhead.
13. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Exhale, bring your hands back to the floor, step your left foot back to plank.
- Lower down into Chaturanga.
14. Upward-Facing Dog (Urdhva Mukha Svanasana)
- Inhale, roll over your toes, lift your chest, and gaze forward.
15. Downward-Facing Dog (Adho Mukha Svanasana)
- Exhale, lift your hips up and back into Downward Dog.
- Hold here for 5 breaths.
16. Halfway Lift (Ardha Uttanasana)
- Inhale, step or jump your feet to the front of your mat.
- Lift your torso halfway up, lengthening your spine.
17. Standing Forward Bend (Uttanasana)
- Exhale, fold forward from the hips, bringing your hands to the floor or shins.
18. Chair Pose (Utkatasana)
- Inhale, bend your knees, sit back into Chair Pose, arms overhead.
19. Mountain Pose (Tadasana)
- Exhale, straighten your legs, and return to standing.
- Bring your hands to your heart center or down by your sides.
This variation of Sun Salutation B adds depth to your practice, strengthening and stretching the entire body while synchronizing breath with movement.