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How to Practice: Sun Salutation B

Sun Salutations, sometimes called Surya Namaskara, are a series of specific poses that are linked to the breath. The Sun Salute B is generally practiced after Sun Salute A.

To start, stand in tadasana(mountain pose) with your hands at your heart or palms open by your side. Inhale, arms up and bent knees to chair pose. Exhale, hinge at the hips for uttanasana (forward fold). Inhale, halfway lift to ardha uttanasana (halfway lift). Exhale, plant your hands to the ground, step/jump/float back to chaturanga (yoga pushup), bending elbows to ribs halfway down to the ground.

Inhale for urdva mukha svanasana (upward facing dog): roll over your toes, press into your hands and lift the crown of your head high. Then exhale and lift your hips high for adho mukha svanasana (downward facing dog). Inhale, step right foot to right hand, spin back heel 45 degrees, and lift arms up for warrior 1. Exhale, step right foot back to meet left foot into your chaturanga. Inhale for upward facing dog and then exhale for downward facing dog.

Repeat sequence on left side, stepping to warrior 1 and then vinyasa back to downdog. Breathe in downdog for a couple of breaths here. Gaze between your hands in downdog on your last exhale, bend knees and walk/step/jump/float up to your hands. Inhale, halfway lift. Exhale, fold again. Inhale, come up to chair pose. Exhale, stand up to mountain pose.

Moving one breath to one movement, repeat the entire sequence a couple of times!

You might find that repeating this sequence works as a moving meditation, and can actually help bring greater awareness into your body and breath.

If you're brand new to yoga or looking to get back to the basics, check out our new HTPY: Yoga for Beginners Series where you'll learn how to do sun salutations, chaturangas, power postures, and more.


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