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Surya Namaskar B

Surya Namaksar B is traditionally performed after Surya Namaskar A (see previous post on Surya Namaskar A). While Surya Namaskar A helps one settle the mind and rid the body of negative energy to begin the practice, Surya Namaskar B prepares the body for more intensity. You can use this video as a guide to start:

Try doing five rounds of each Surya Namaskar A and Surya Namaskar B to begin your yoga practice. This will help you integrate your body and breath and build heat internally.

Below the Sanskrit counts and breaths are outlined in more detail:

  • Ekam, inhale. Bend the knees, reach the hands up and gaze to the thumbs.
  • Dve, exhale. Fold forward and touch the floor, straightening the legs.
  • Trini, inhale. Lift up to a flat back and look up.
  • Chatvari, exhale. Step or hop back and lower down through Chatarunga Dandasana, bending the elbows back and in toward the ribs (you can lower down onto the knees if you need to.)
  • Panca, inhale. Press into the tops of the feet, lift up the thighs, straighten the arms and lift the chest and chin up, allowing the belly to drop down. This is Urdhva Mukha Svanasana, or upward facing dog.
  • Shat, exhale. Roll over the toes and press the hips up and back for Adho Mukha Svanasana, downward facing dog (feel free to bend the knees if it helps you find extension through your spine.) Take five deep breaths here, gazing toward your naval.
  • Sapta, inhale. Step your right foot up between your hands, bending the knee. Spin your left heel down to the ground and reach up, gazing at the thumbs.
  • Ashtau, exhale. Place the hands down on the mat, step the right foot back, and lower down through Chaturanga Dandasana.
  • Nava, inhale. Press into the tops of the feet, lift up the thighs, straighten the arms and lift the chest and chin up, allowing the belly to drop down. This is Urdhva Mukha Svanasana, or upward facing dog.
  • Dasa, exhale. Roll over the toes and press the hips up and back for Adho Mukha Svanasana, downward facing dog.
  • Ekadasa, inhale. Step your left foot up between your hands, bending the knee. Spin your left heel down to the ground and reach up, gazing at the thumbs
  • Dvedasa, exhale. Place the hands down on the mat, step the left foot back, and lower down through Chaturanga Dandasana
  • Tridasa, inhale. Press into the tops of the feet, lift up the thighs, straighten the arms and lift the chest and chin up, allowing the belly to drop down. This is Urdhva Mukha Svanasana, or upward facing dog.
  • Chaturdasa, exhale. Roll over the toes and press the hips up and back for Adho Mukha Svanasana, downward facing dog. Take five deep breaths here, gazing toward your naval.
  • Pancadasa, inhale. Look toward the hands and hop to the top of the mat.
  • Sodasa, exhale. Fold forward.
  • Saptadasa, inhale. Bend the knees and reach the arms up, gazing at the thumbs.
  • Exhale. Release your arms to your sides and straighten your legs, stand in Samasthiti.

Happy Sun Saluting! 🙂

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