Sun salutation B

Also known as: Surya Namaskara B.

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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 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.

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Form tips

• Breathe in and out through the nose if possible.
• Try to coordinate the movements 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)
• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

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Equipment

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Appears in

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Regressions

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