Yoga For All: Sun Salutation B

Yoga is 99% practice and 1% theory. – K. Pattabhi Jois

Previously I shared to everyone the importance and benefits of Sun Salutation. I posted a video and pictures on how to perform the warm up. Now, let me share to everyone how I practice Surya Namaskar B. I did the practice in Ashtanga way, I’m not into Ashtanga¬†but I’m not closing my mind and spirit for this beautiful practice of yoga. Ashtanga is powerful and I hope someday I’ll be able to embrace this path of Yoga.

Surya Namaskar B is a warm up for Ashtanga and Hatha Yoga. Before proceeding to B, Surya Namaskar A should be performed first. If you are a beginner in Yoga, don’t force yourself to perform both Surya Namaskar for 5 times, instead try to do it twice first for both A and B as a warm up. ¬†Take note: Jumping back and forth or pressing up to handstand before moving back or jumping forward to handstand before standing to Utkatasana is not required in the practice, but you can always try to jump back and forward to have a feel of floating in the air. Eventually when you get enough strength and stability in your practice, you can add these extra scoops in your Surya Namaskar.

Standing Pose

Samasthitih *You can rest your hands beside your body or put them in Prayer pose

Utkatasana (Inhale)

Uttanasana A (Exhale)

Uttanasana A (Exhale)

Uttanasana B (Inhale)

Uttanasana B (Inhale)

Jump Back

Jump Back or Step Backwards

Chaturangga Dandasana (Exhale)

Chaturangga Dandasana (Exhale)

Urdhva Mukha Shvanasana (Inhale)

Urdhva Mukha Shvanasana (Inhale)

Adho Mukha Shvanasana (Exhale)

Adho Mukha Shvanasana (Exhale)

Virabhadrasana A (Inhale)

Virabhadrasana A (Inhale)

Chaturangga Dandasana (Exhale)

Chaturangga Dandasana (Exhale)

Urdhva Mukha Shvanasana (Inhale)

Urdhva Mukha Shvanasana (Inhale)

Adho Mukha Shvanasana (Exhale)

Adho Mukha Shvanasana (Exhale)

Virabhadrasana A (Inhale)

Virabhadrasana A (Inhale)

Chaturangga Dandasana (Exhale)

Chaturangga Dandasana (Exhale)

Urdhva Mukha Shvanasana (Inhale)

Urdhva Mukha Shvanasana (Inhale)

Adho Mukha Shvanasana (Inhale and Exhale for 5 deep Ujjayi Breathing)

Jump Back

Jump or Step Forward

Utkatasana (Inhale)

Utkatasana (Inhale)

Samasthitih (Exhale)

Samasthitih (Exhale)

Remember don’t force yourself too much, breath and go with the flow! For more information regarding Surya Namaskar B visit this beautiful and very informative website www.ashtangayoga.info

Mark Louie Maycong