Sun salutation B

Surya Namaskara B

Yogaintermediatetimedno equipment

Ashtanga's second sun salutation: a flowing sequence that opens and closes with chair pose and inserts warrior I (right side, then left) after each downward dog, each followed by a chaturanga-upward dog-downward dog vinyasa.

How to do it

1. Stand in samasthitih; inhale into chair (knees bent ~90, arms overhead palms together, gaze to thumbs); exhale fold, hands flat beside feet; inhale half lift.
2. Exhale step/jump back to chaturanga (body straight, elbows bent ~90 close to the ribs); inhale upward dog (arms straight, tops of feet down, thighs off floor); exhale downward dog (hips high, heels toward floor).
3. Inhale: right foot steps between the hands, left heel down turned ~45 degrees, right knee bent ~90 over the ankle, torso upright, arms overhead palms together (warrior I). Exhale: hands down, step back to chaturanga; inhale upward dog; exhale downward dog.
4. Repeat warrior I with the left foot forward, then chaturanga, upward dog, downward dog; hold downward dog 5 breaths.
5. Step/jump forward to half lift (inhale), fold (exhale), chair (inhale), stand (exhale).

Muscles worked

Supporting: quads, glutes, triceps, chest, shoulders, hamstrings, lower back