Sun salutation B simplified

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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 shins or knees ( Standing pike on ankles).
3. Inhale, lift the head and chest into Shin-support half forward bend.
4. Exhale, ground the hands and step or jump the feet back into Plank.
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, drop the back knee to the floor, and reach the arms up to meet above the head with the hips and chest facing forward ( Kneeling lunge arms up).
8. Exhale, place the hands on either side of the front foot, stepping back to Bottom pushup hold or Plank.
9. Inhale to Upward dog.
10. Exhale to Downward dog.
11. Inhale step the left foot forward between the hands, drop the back knee to the floor, and reach the arms up to meet above the head with the hips and chest facing forward ( Kneeling lunge arms up).
12. Exhale, place the hands on either side of the front foot, stepping back to Bottom pushup hold or Plank.
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 Shin-support half forward bend.
17. Exhale, fold forward lowering the head into Standing pike on ankles.
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.

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Form tips

• Breathe in and out through the nose if possible.
• Try to coordinate the movement with the breath.
• 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.
• Rest in Child pose rather than Downward dog if needed.
• See the notes for each individual position in this flow.

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Muscles

Individual muscles

• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus abdominis
• External oblique
• Internal oblique
• Serratus anterior

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Equipment

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Appears in

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Regressions

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