Sun Salutation B

The Ashtanga Series B is a very vigorous sun salutation which adds Utkatasana and Warrior I asanas. Series B builds upper and lower body strength, physical endurance, balance, and power. Sun salutations are practiced 2-6 times in a row and are traditionally practiced at sunrise. Level: Intermediate.

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Contraindication: Recent or chronic injury to the back, knees, hips or unmedicated high blood pressure.

Downloadable MP3 Audio for this Sequence:
Sun Salutation Series B

1. Start inMountain with the palms together

yoga poseA. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs.

C. Crown of the head lifts up, chin is parallel to the floor.

2. Inhale into Utkatasana

yoga pose A. Bend the knees and press the hips back.

B. Inhale and sweep the arms out and up with the palms together.

C. Arch the spine, press the chest forward and look up at the thumbs.

C. The knees should track directly over the feet, not splaying in or out.

3. Exhale into Forward Fold

yoga postureA. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

4. Inhale and lift into Upward Forward Fold

yoga posture A. Lift half way up with the arms, legs and back straight.

B. The fingertips are touching the floor or you can place the palms on the shins or knees.

C. Lift the chest and look up as high as comfortable.

5. Exhale and jump the feet back into Chaturanga

yoga pose A. Step one foot at a time or jump the feet back into plank position.

B. Lower the chest, hips and legs down to the floor as if doing a push up.

C. Keep the elbows bent in towards the sides of the body.

D. Keep the body 1-2 inches above the floor if possible.

6. Inhale into Upward Facing Dog

yoga postureA. Scoop the chest forward, straighten the arms and roll onto the tops of the feet.

B. Reach the crown of the head up, press the chest forward, and lift the hips and legs off of the floor. Bend the elbows slightly if it feels like you are straining the low back.

7. Exhale into Downward Facing Dog

yoga poseA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

8. Inhale and step the right foot forward into Warrior 1

yoga posture A. Step the right foot forward between the hands with the knee directly over the ankle. Turn the left toes to the left so both feet are flat to the floor.

B. Press into the feet and bring the hands to the right knee or sweep the arms overhead with the palms together or with the arms in an H shape.

C. Turn the hips and the chest to face forward, relax the shoulders and open the chest.

9. Exhale the hands to the floor and jump or step back into Chaturanga

yoga pose A. Step one foot at a time or jump the feet back into plank position.

B. Lower the chest, hips and legs down to the floor as if doing a push up.

C. Keep the elbows bent in towards the sides of the body.

D. Keep the body 1-2 inches above the floor if possible.

10. Inhale into Upward Facing Dog

yoga postureA. Scoop the chest forward, straighten the arms and roll onto the tops of the feet.

B. Reach the crown of the head up, press the chest forward, and lift the hips and legs off of the floor. Bend the elbows slightly if it feels like you are straining the low back.

11. Exhale into Downward Facing Dog

yoga poseA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

12. Inhale and step the left foot forward into Warrior 1

yoga posture A. Step the left foot forward between the hands with the knee directly over the ankle. Turn the right toes to the right so both feet are flat to the floor.

B. Press into the feet and bring the hands to the left knee or sweep the arms overhead with the palms together or with the arms in an H shape.

C. Turn the hips and the chest to face forward, relax the shoulders and open the chest.

13. Exhale the hands to the floor and jump or step back into Chaturanga

yoga pose A. Step one foot at a time or jump the feet back into plank position.

B. Lower the chest, hips and legs down to the floor as if doing a push up.

C. Keep the elbows bent in towards the sides of the body.

D. Keep the body 1-2 inches above the floor if possible.

14. Inhale into Upward Facing Dog

yoga postureA. Scoop the chest forward, straighten the arms and roll onto the tops of the feet.

B. Reach the crown of the head up, press the chest forward, and lift the hips and legs off of the floor. Bend the elbows slightly if it feels like you are straining the low back.

15. Exhale into Downward Facing Dog

yoga poseA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

16. Step or jump into Upward Forward Fold

yoga posture A. Step one foot at a time or jump to bring both feet between the hands.

B. Lift half way up with the arms, legs and back straight.

C. The fingertips are touching the floor or you can place the palms on the shins or knees.

D. Lift the chest and look up as high as comfortable.

17. Exhale into Forward Fold

yoga postureA. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

18. Inhale into Utkatasana

yoga pose A. Bend the knees and press the hips back.

B. Inhale and sweep the arms out and up with the palms together.

C. Arch the spine, press the chest forward and look up at the thumbs.

C. The knees should track directly over the feet, not splaying in or out.

19. Exhale and bring the palms together in Mountain

yoga poseA. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs.

C. Crown of the head lifts up, chin is parallel to the floor.

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