Surya Namaskar B – Sun Salutation B

Surya Namaskar B, or Sun Salutation B, is the second flow in the opening sequence practiced in the Ashtanga Series. It is performed in 5 rounds immediately following Surya Namaskar A, linking breath to movement to form a rhythm.

This flow is nearly the same as Sun Sal A, except for 3 details.

  1. Utkatasana (Chair Pose) replaces a simpler Urdvha Hastasana.
  2. We add in Virabhadrasana 1, or Warrior 1. There is one for each leg, with a vinyasa in between.
  3. You do not hold all of your Adho Mukha Svanasanas (Downward Dogs); only the final one [Asana #15] is held for 5 full breaths.

Benefits of Surya Namaskar:

  • Strengthens the body and improves muscle tone
  • Improves posture
  • Improves flexibility
  • Increases blood circulation and warms up the body
  • Helps relax mind, and build mental focus
  • Reduces stress and anxiety

Beginners’ Tips

*Note: I added Beginners’ Tips to the Sun A blog, so this will only focus on Virabhadrasana 1

Virabhadrasana 1 [Warrior 1]

[For Right Side, From Adho Mukha Svanasana]

Inhale: Rounding back, lift right foot off the mat and bend knee, lifting the knee as close to the chest as possible.

Exhale: Gaze forward, bringing right foot forward and lowering to mat between hands. Pivot left foot outwards at a 45° angle, maybe stepping to the left for a more stable foundation.

Inhale: Sweep both arms up, meeting palms overhead for Virabhadrasana I which should look like:

  • Palms together, arms straight and shoulders lowered away from the ears.
  • Gazing up at thumbs, but not tensing the neck
  • Lengthen the spine and draw the lower ribs inwards
  • Hips squared to the front of the room, sending the right hip back and the left hip turning forward
  • Right thigh should be parallel to the floor, with the knee bent at 90°, stacked over the ankle, and pressing down through heel.
  • Left leg is straight, with the foot turned out to 45°, and grounding through the heel

*Modifications*

  1. Arms: leave palms shoulder width apart; bend elbows if needed; or lower arms to where it is comfortable; maybe not at all!
  2. Legs: Shorten stance or straighten out the front leg as much as needed.

Warrior.png

 

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