Surya Namaskar B
An ancient yogic tradition of honoring the rising or setting of the sun (surya). It is thought that if the day and night were like breathing, dawn and dusk would be the pause between the inhalation and exhalation (kumbaka) and the perfect time for reflection, meditation, or yoga practice.
There are two Surya Namaskar sequences that the Ashtanga Vinyasa series is incomplete without. These two sequences Sun Salutation A and Sun Salutation B remain the same through all the different series, they allow you to truly connect your body and breath, the postures will become familiar and you can flow through them without thinking, allowing your body to be moved by your breath.
Try to complete a minimum of five repetitions for both the Surya namaskar A and B followed by the primary, intermediate, or advanced series.
**The link to download the full-size pdf version of Surya namaskar B is at the bottom of the page.
This sequence can be used in preparation for other postures heating up and stretching the body, bringing the connection (vinyasa) between movement and breath. It can also be used as a complete exercise in itself. It tones and stretches the muscles, massages the inner organs, helps to relieve constipation, speeds up the metabolism, and helps to reduce weight.
Even spending 15 minutes of your day practicing the Sun Salutations can be useful to calm the mind, and promote health and balance.
Steps with alignment, modifications, drishti, and vinyasa:
Start SAMSTHITI
Start, feet together, toes spread, weight evenly over the feet, thighs engaged (knee caps up), tail bone tucked under, abdomen in, shoulders rolled back, hands by the sides, chin parallel to the floor, look at the tip of the nose.
Modifications: If you have lower back problems or find it difficult to stand with your feet together due to knees or thighs rubbing you may stand with the feet hip-width apart (still parallel)
1. Inhale – UTKATASANA
Bend the knees, raise the arms up over the head, bring the palms together and look to the thumbs.
Modify: Keep the hands shoulder-width apart if it is painful to keep them together
2. Exhale – UTTANASANA
Straighten the legs, bend forwards from the hips, bring your hands down, relax the neck and look at the tip of your nose.
Modify: If you have slipped disc or lower back problems keep the knees bent so that the palms come to the floor.
3. Inhale – URDVAH UTANASANA
Lengthen the spine, look forwards, and open the shoulders.
Modify: If you have slipped disc or lower back problems keep the knees bent so that the fingertips come to the floor. (Keep the spine straight)
4. Exhale – CHATURANGA DANDASANA
Jump or step the feet back, bend the elbows keeping them tucked into your sides, lower the body and look at the floor in front of you. Knees stay off the floor.
Modify: If you are not strong enough for the full posture you have two options
- Plank
- In the same posture with the knees on the ground.
5. Inhale – URDVAH MUKHA SVANASANA
Point the toes away from the body, lift the chest, and knees stay off the ground. Opening the shoulders and looking up to the sky (or the third eye)
6. Exhale – ADHO MUKHA SVANASANA
Tuck the toes under, lift the hips up, bring the shoulders down and look to the navel.
Modify:
- First, come onto the knees, then lift up.
- Keep the knees a LITTLE bent to allow you to lengthen through the spine
7. Inhale – VIRABHADRASANA I
Pivot the left foot, bring the right foot forwards between the hands, raise the arms and the torso up, palms together, and look to the thumbs. Keep the left leg straight and press into the floor.
Modify: Keep the hands shoulder-width apart if you have problems with your shoulders
8. Exhale – CHATURANGA DANDASANA
Bring the palms to the floor on either side of your right foot, step the right foot back, and bend your elbows (Same as step 4)
9. Inhale – URDVAH MUKHA SVANASANA
Point the toes away from the body, lift the chest, and knees stay off the ground. Opening the shoulders and looking up to the sky. (Same as step 5)
10. Exhale – ADHO MUKHA SVANASANA
Tuck the toes under, lift the hips up, bring the shoulders down and look to the navel. (Same as step 6)
11. Inhale – VIRABHADRASANA I
Pivot the right foot, bring the left foot forwards between the hands, raise the arms and the torso up, palms together, and look to the thumbs. Keep the left leg straight and press into the floor.
12. Exhale – CHATURANGA DANDASANA
Bring the palms to the floor on either side of your left foot, step the right foot back, and bend your elbows (Same as step 4)
13. Inhale – URDVAH MUKHA SVANASANA
Point the toes away from the body, lift the chest, and knees stay off the ground. Opening the shoulders and looking up to the sky. (Same as step 5)
14. Exhale – ADHO MUKHA SVANASANA
Tuck the toes under, lift the hips up, bring the shoulders down and look to the navel, stay here for 5 deep breaths (Same as step 6)
15. Inhale – URDVAH UTANASANA
Jump or step the feet together between the hands, lengthen the spine, look to the front, and open the shoulders. (Same as step 3)
16. Exhale – UTANASANA
Bring the crown of your head towards the floor, relax the neck look to your nose (Same as step 2)
17. Inhale – UTKATASANA
Bend the knees, raise the arms up over the head, bring the palms together and look to the thumbs. (Same as step 1)
18. Exhale – SAMASTHITI
Straighten the legs, bring the arms to the sides (back to Samsthiti)
Download full-size Sun Salutation B, PDF version.
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Check out some more free resources on Ashtanga vinyasa yoga.