Sun Salutation B

I’ll be posting four versions of the Sun Salutation Series (Suryama Namaskars). Sun Salutations are a great way to stretch your major muscles, develop concentration, and create energy by building heat within the body. When you don’t have a lot of time but are looking for a satisfying yoga pick me up, try doing this series 3-5 times!

Sideview Mountain Pose from Sun Salutation

Mountain Pose

Stand with your feet hips distance apart. Hug the muscles of your calves to the bones, bring the top of your thighs back, tuck your tailbone, lengthen the sides of your body, chest up, shoulders back, eyes soft in mountain pose.

Chair (utkatasana)

Chair Pose

Inhale, raise arms above your head in line with your ears, palms facing. Bend your knees, tuck your tailbone and draw your belly towards your spine

Forward Fold

Exhale, bend from your hips, and straighten your legs. Keep your belly away from your thighs, and slowly lower your hands to the ground on either side of your feet (or for tight hamstrings keep the knees slightly bent to alleviate strain). Relax your head and neck down.

monkey pose

Monkey

Inhale as you slide your hands up the sides of your legs to your shins. Stick your sit bones (booty) out and roll the heads of your arm bones back to melt your heart (opening the chest).

plank pose

Plank Pose

Exhale and lower your hands back to the floor, step (or hop) both feet back to come into this pose. Keep your body in one straight line as if your positioning for a high push up. Hands directly under your shoulders, fingers spread wide like a starfish, palms pressing into the mat, feet about hip distance apart. Create side body long – roll the heads of your arm bones back, drawing your shoulder blades closer to your spine. Tighten your buttocks and draw your abdomen in towards your spine so your waist doesn’t dip down.

 
 
 

Four-Limbed Staff (Chaturanga Dandasana)

Four-Limbed Staff (Chaturanga Dandasana)

Exhale and release and lower your body halfway down to the mat so that your upper arms are parallel with the floor.

 

Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog

Inhale, point your toes and draw your legs together muscularly. Press your hands down and straighten your arms, to draw your spine into a backbend. Create that side body long again, lengthen your sides, shrug your shoulders up towards your ears and than roll the heads of the arm bones back. Press all ten toenails into the mat, engage your thigh muscles and lift your knees off the mat so that only your hands and the tops of your feet press into the floor.

 
 
 

Downward-Facing Dog (Adho Mukha Svanasana)

Down Dog

Exhale as you press your hands into the mat, fingers spread apart like a starfish. Straighten your arms and lift your hips back and up, putting your body into an upside down “V” position. Your feet should be hip distance apart, arms straight and shoulder distance apart. Check out your elbows…make sure that the “pits” are facing each other. Now, melt your heart by again, rolling your arm bones back towards your spine, and opening your chest towards the floor.

 
 
 

Warrior 1 (Virabhadrasana I)

Warrior I (variation)

Inhale and step your right foot forward between your hands. Bend the right knee so that the knee cap points towards the center of your foot. The knee should float over your ankle. Extend the left leg further behind you with your toes flexed. Engage the muscles in your legs, and bring your arms either to your right thigh or above your head. Focus on lifting the left thigh up strong towards the sky.

plank pose

Plank

Exhale and step your right foot back to plank pose. Remember to bring your body into one long straight line, wrists directly under your shoulders, fingers spread wide, strong straight arms, heads of arm bones rolled back to create an opening in your collarbones. Bring your belly in towards your spine

 
 

Four-Limbed Staff (Chaturanga Dandasana)

Four-Limbed Staff (Chaturanga Dandasana)

Exhale and release and lower your body halfway down to the mat so that your upper arms are parallel with the floor.

Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog

Inhale, point your toes and draw your legs together muscularly. Press your hands down and straighten your arms, to draw your spine into a backbend. Create that side body long again, lengthen your sides, shrug your shoulders up towards your ears and than roll the heads of the arm bones back. Press all ten toenails into the mat, engage your thigh muscles and lift your knees off the mat so that only your hands and the tops of your feet press into the floor.

 
 
 

Downward-Facing Dog (Adho Mukha Svanasana)

Down Dog

Exhale as you press your hands into the mat, fingers spread apart like a starfish. Straighten your arms and lift your hips back and up, putting your body into an upside down “V” position. Your feet should be hip distance apart, arms straight and shoulder distance apart. Check out your elbows…make sure that the “pits” are facing each other. Now, melt your heart by again, rolling your arm bones back towards your spine, and opening your chest towards the floor.

 
 
 

Upward-Facing Dog (Urdhva Mukha Svanasana)

Warrior I (variation)

Inhale and step your left foot forward between your hands. Bend the left knee so that the knee cap points towards the center of your foot. The knee should float over your ankle. Extend the right leg further behind you with your toes flexed. Engage the muscles in your legs, and bring your arms either to your left thigh or above your head. Focus on lifting the right thigh up strong towards the sky.

Plank Pose - Sun Salutation B

Plank Pose

Exhale and step your left foot back to plank pose. Remember to bring your body into one long straight line, wrists directly under your shoulders, fingers spread wide, strong straight arms, heads of arm bones rolled back to create an opening in your collarbones. Bring your belly in towards your spine

 
 

Four-Limbed Staff (Chaturanga Dandasana)

Four-Limbed Staff (Chaturanga Dandasana)

Exhale, release and lower your body halfway down to the mat so that your upper arms are parallel with the floor.

Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog

Inhale, point your toes and draw your legs together muscularly. Press your hands down and straighten your arms, to draw your spine into a backbend. Create that side body long again, lengthen your sides, shrug your shoulders up towards your ears and than roll the heads of the arm bones back. Press all ten toenails into the mat, engage your thigh muscles and lift your knees off the mat so that only your hands and the tops of your feet press into the floor.

 
 
 

Downward-Facing Dog (Adho Mukha Svanasana)

Down Dog

Exhale as you press your hands into the mat, fingers spread apart like a starfish. Straighten your arms and lift your hips back and up, putting your body into an upside down “V” position. Your feet should be hip distance apart, arms straight and shoulder distance apart. Check out your elbows…make sure that the “pits” are facing each other. Now, melt your hearts by again, rolling your arm bones back towards your spine, and opening your chest towards the floor.

 
 

monkey pose

Monkey

Inhale as you walk (or hop) your feet behind your hands and slide your hands up the sides of your legs. Remember to stick that booty out and melt your heart!

Forward Fold

Exhale as you lower your hands back to the floor and relax your head and neck. Pull your belly in and away from your thighs

Chair (utkatasana)

Chair

Bend your knees deeply as if to sit in a chair than inhale, and raise arms above your head in line with your ears, palms facing. Tuck your tailbone and draw your belly towards your spine.

 

Repeat this sequence 2-4 more times

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