How to Do Sun Salutation B

Many yoga practitioners suggest that if you choose to do only one yoga pose per day, then it should be the sun salutation, or Surya namaskar. The sun salutations actually occur in a series of poses that function to rejuvenate the circulatory system. The Sun Salutation B is a sequence of poses that goes beyond the poses completed in the Sun Salutation A.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat

1. Begin by standing at the front of your mat in a Mountain pose. Stand with heels slightly apart and your toes spread out. Your arms are at your side, and your thighs are strong and firm. Your head faces forward.

2. Bend your knees as you inhale and lift your arms over your head, looking up through your hands.

3. Exhale as you move forward into a standing forward bend, with your face toward your knees and your hands on the floor or on a brick if needed.

4. Inhale as you slightly lift your upper body, keeping your fingertips to the floor. Look forward.

5. Press your hands onto the floor and exhale as you jump or step your legs back until your legs are on the floor and you are propped up on your hands with your elbows bent at a 90 degree angle. Straighten your legs and your toes out along the floor.

6. Inhale and lift your upper body, supporting your weight on your hands. Come to the Upward-Facing Dog pose. Your palms should be flat on the floor, and your arms should be straight. Your back is arched, and you are looking upward with your head tilted slightly toward your feet.

7. Exhale and curl your toes under. Then push your body up into Downward-Facing Dog. Here your body is in an inverted-V shape, with your feet flat and palms flat. Stay here for five breaths.

8. Inhale and step your right foot forward between your hands. Lift your upper body and reach your arms to the ceiling. Look up toward your hands. This is Warrior 1.

9. Exhale and release your arms down, and then inhale and bring your body back into the Upward-Facing Dog pose.

10. Repeat steps 7 through 9, except bring your left foot forward to complete Warrior 1.

11. Exhale into the Downward-Facing Dog pose once again. Complete five breaths and then jump your feet forward.

12. Inhale as you bend your knees and raise your arms to the ceiling. Look up through your hands.

13. Exhale into the Mountain pose, with your hands to your side.

Tips & Warnings

• Master Sun Salutation A before progressing to Sun Salutation B.
• Go slow and relax.
• Don't begin any physical activities, such as yoga, before you have checked with your doctor.

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