YOGA FOR THE REST OF US

Sun Salutation B 

(Surya Namaskar B) – Step-by-Step Guide

Sun Salutation B is a flowing sequence that builds heat and strength, often used in vinyasa or Ashtanga practices. It includes Warrior I (Virabhadrasana I) and is slightly longer than Sun Salutation A.

Complete Breakdown of One Round:

1. Tadasana (Mountain Pose) – Stand tall, hands at heart center. Take a deep breath in.
2. Utkatasana (Chair Pose) – Inhale, bend your knees, lift your arms overhead, keeping the spine long.
3. Uttanasana (Standing Forward Fold) – Exhale, hinge from the hips, bring hands toward the floor.
4. Ardha Uttanasana (Halfway Lift) – Inhale, lift halfway, hands on shins or fingertips on the floor, lengthening the spine.
5. Chaturanga Dandasana (Four-Limbed Staff Pose) – Exhale, step or jump back, lower halfway down, keeping elbows close to ribs.
6. Urdhva Mukha Svanasana (Upward-Facing Dog) – Inhale, press into hands, lift chest, straighten arms, and roll over the tops of the feet.
7. Adho Mukha Svanasana (Downward-Facing Dog) – Exhale, lift hips, lengthen spine, press heels toward the ground.
8. Virabhadrasana I (Warrior I, Right Side) – Inhale, step right foot forward, ground the left heel, lift arms overhead, square the hips forward.
9. Chaturanga Dandasana – Exhale, place hands down, step back to plank, lower halfway.
10. Urdhva Mukha Svanasana – Inhale, lift chest, upward dog.
11. Adho Mukha Svanasana – Exhale, lift hips, downward dog.
12. Virabhadrasana I (Warrior I, Left Side) – Inhale, step left foot forward, ground the right heel, lift arms overhead, square hips.
13. Chaturanga Dandasana – Exhale, hands down, step back, lower halfway.
14. Urdhva Mukha Svanasana – Inhale, upward dog.
15. Adho Mukha Svanasana – Exhale, downward dog. Hold for 5 breaths.
16. Ardha Uttanasana – Inhale, step or jump forward, lift halfway.
17. Uttanasana – Exhale, fold forward.
18. Utkatasana – Inhale, bend knees, lift arms into Chair Pose.
19. Tadasana – Exhale, stand tall, hands at heart center.