Surya Namaskar B - Sun Salutation B

“You are saluting the outside sun for providing life to the planet, and your internal sun 
for providing consciousness.” - yoga teacher Richard Rosen, author of Original Yoga: Rediscovering Traditional Practices of Hatha Yoga.

-From the end of Sun Salutation A at Downward Facing Dog-

Inhale, gaze forward, and step to the top of your mat.

Exhale, Forward Fold (Uttanasana).

Inhale, Halfway Lift (Ardha Uttanasana).

Exhale, Forward Fold (Uttanasana).

Inhale, Chair Pose (Utkatasana). Reach your arms toward the sky. Sit low in your hips.

-Shift your weight onto your heels

-Squeeze your inner thighs together

-Draw your lower belly up and in

Exhale, Airplane Arms (Chair w/Airplane Arms). Sweep arms behind you.

-Sink low into your hips

-Energetically press your palms closer together

-Squeeze your shoulder blades together

Inhale, Mountain Pose (Tadasana).

Exhale, Micro Backbend (Tadasana). Bend slightly backward. Allow your elbows to bend so your palms face outward.

-Tone through your thighs

-Push your hips forward

-Squeeze shoulder blades together

Inhale, Mountain Pose (Tadasana).

Exhale, Forward Fold (Uttanasana).

Inhale Halfway Lift (Ardha Uttanasana).

Exhale, High-to-Low Plank (Chaturanga Dandasana).

Inhale, Upward Facing Dog (Urdhva Mukha Svanasana).

Exhale, Downward Facing Dog (Adho Mukha Svanasana).

*Inhale, One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana). Lift your (right/left) leg high.

-Flex your toes and press into your heels

-Square your hips

-Lengthen your torso

Exhale, Low Lunge. Sweep your foot through and set in between your palms.

-Come onto the ball mound of your back foot

-Stack your front knee over your anke

-Broaden across your chest

Inhale. Modified Crescent Lunge (Anjaneyasana). Lower your back knee and untuck your toes. Reach your arms high.

-Press into your shin and draw in through your inner thighs

-Activate your core

-Retract your shoulders away from your ears

Exhale, Open Twist. Sweep your (right/left) arm open towards the bent knee.

-Twist from your spine

-Lengthen through the crown of your head

-Reach actively through both arms

Inhale, Modified Crescent Lunge (Anjaneyasana).

Exhale, Low Lunge.

Inhale, Warrior II (Virabhadrasana II). Turn your back foot flat. Open your arms like wings.

-Power into your front foot and the knife-edge of your back foot

-Point your tailbone down and squeeze your inner thighs

-Maintain strength in your arms

Exhale, Extended Side Angle (Utthita Parsvakonasana). Reach your front arm forward and down. Sweep the back arm high.

-Create a long line of energy from your back heel to the crown of your head

-Rotate your chest open towards the sky

-Gaze upward

Option: for half or full bind

Inhale, Reverse Warrior (Pavirtta Virabhadrasana). Sweep front arm up and back. Allow back hand to slide down the back leg.

-Maintain the bend in the front knee, power through both quadriceps

-Extend your torso out of the hip

-Turn your top palm downward

Exhale, High-To-Low Plank (Chaturanga Dandasana).

Inhale, Upward Facing Dog (Urdhva Mukha Svanasana).

Exhale, Downward Facing Dog (Adho Mukha Svanasana).

-Repeat from One-Legged Downward Facing Dog on other side to complete Sun Salutation B-

*Repeat entire series from beginning, breath and posture only. At the end of second round, the third round begins at One-Legged Downward Facing Dog again.

Inhale, gaze forward

Exhale, Hero’s Pose (Virasana). Lower your knees to the mat. Send your heels wide, knees together.

-Draw your thighs to touch

-Sink your tailbone towards the earth

-Extend a line of energy through the crown of your head