{"id":1042,"date":"2014-06-09T08:16:10","date_gmt":"2014-06-09T02:46:10","guid":{"rendered":"http:\/\/pranayoga.co.in\/asana\/?page_id=1042"},"modified":"2022-06-22T18:07:44","modified_gmt":"2022-06-22T12:37:44","slug":"surya-namaskar-b-ashtanga-yoga","status":"publish","type":"post","link":"https:\/\/pranayoga.co.in\/asana\/surya-namaskar-b-ashtanga-yoga\/","title":{"rendered":"Surya Namaskar B- Ashtanga Yoga"},"content":{"rendered":"\n

Surya Namaskar<\/strong> B<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

There are two Surya Namaskar sequences that the Ashtanga Vinyasa series is incomplete without. These two sequences Sun Salutation A<\/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. <\/p>\n\n\n\n

Try to complete a minimum of five repetitions for both the Surya namaskar A and B followed by the primary, intermediate, or advanced series. <\/p>\n\n\n\n

\"Surya<\/figure><\/div>\n\n\n\n

**The link to download the full-size pdf version of Surya namaskar B is at the bottom of the page.<\/p><\/blockquote>\n\n\n\n

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.<\/p>\n\n\n\n

Even spending 15 minutes of your day practicing the Sun Salutations can be useful to calm the mind, and promote health and balance.<\/p><\/blockquote>\n\n\n\n

Steps with alignment, modifications, drishti, and vinyasa:<\/h3>\n\n\n\n

Start S<\/strong>AMSTHITI<\/h5>\n\n\n\n

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.<\/p>\n\n\n\n

Modifications<\/strong>: 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)<\/span><\/p>\n\n\n\n

\"Samasthiti-Equal-Standing-Posture-Tadasana-mountain-Posture\"<\/figure><\/div>\n\n\n\n
1. Inhale – UTKATASANA<\/strong><\/h5>\n\n\n\n

Bend the knees, raise the arms up over the head, bring the palms together and look to the thumbs.<\/p>\n\n\n\n

Modify<\/strong>: Keep the hands shoulder-width apart if it is painful to keep them together<\/p>\n\n\n\n

\"Utkatasana-Fierce-Posture-chair-pose\"<\/figure><\/div>\n\n\n\n
2. Exhale – UTTANASANA<\/strong><\/h5>\n\n\n\n

Straighten the legs, bend forwards from the hips, bring your hands down, relax the neck and look at the tip of your nose.<\/p>\n\n\n\n

Modify<\/strong>: If you have slipped disc or lower back problems keep the knees bent so that the palms come to the floor.<\/p>\n\n\n\n

\"Uttanasana-Standing-Forward-Bend\"<\/figure><\/div>\n\n\n\n
3. Inhale – URDVAH UTANASANA<\/strong><\/h5>\n\n\n\n

Lengthen the spine, look forwards, and open the shoulders.<\/p>\n\n\n\n

Modify<\/strong>: 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)<\/p>\n\n\n\n

\"Urdhva-Uttanasana-half-Forward-Bend\"<\/figure><\/div>\n\n\n\n
4. Exhale – CHATURANGA DANDASANA<\/strong><\/h5>\n\n\n\n

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.<\/p>\n\n\n\n

Modify<\/strong>: If you are not strong enough for the full posture you have two options<\/p>\n\n\n\n