If you walk into a yoga class most likely you’ll be guided through some version of a Sun Salute.
Sun Salute A and B are the basis of what we learn in yoga school but Sun Salute B rarely gets put into my sequence in its entirety especially using the “traditional” breathing pattern. I usually have a variation of it following my Sun Salute A’s. With classes continually getting shorter and shorter, it’s hard to get everything in! I’ll be honest though, I always loved walking into my mentors 90-minute class at YogaWorks back when I lived in LA. She would guide us through several A’s and B’s and then let us take a few on our own at our own pace. For me, Sun Salute B really challenges my breath and body. It truly starts to feel like a moving meditation when I link up breath per movement and take.my.time in each pose.
Below is a picture series of the different poses in Surya Namaskara B. Read the captions to check out the flow of the breath.
Chair pose, Utkatasana, INHALE
EXHALE, Forward Fold, Uttanasana
INHALE Half Lift, Ardha Uttanasa
EXHALE Float back to Chaturanga (Four Limb Pose)
Take a moment in Chaturanga
INHALE Updog, Urdhva Mukha Svanasana
EXHALE Downward Facing Dog, Adho Mukha Svanasana
Riding that same EXHALE from DFD, step your right foot forward for Warrior 1 Pose
EXHALE Downward Facing Dog, Adho Mukha Svanasana
Continue on with the Left side plus a Vinyasa and meet in downward. Take 3-5 long breaths, you’ll need it!
Then hop forward to the top of the mat
INHALE Half Lift, Ardha Uttanasa
INHALE Half Lift, Ardha Uttanasa
Chair pose, Utkatasana, INHALE
Mountain pose, Tadasana
You can repeat that full cycle a few times. About 3-5 usually gets my heart rate up but more importantly gets me connected to my breath and my body and myself.
Conclusion
Let me know your thoughts! What part of Sun Salute B do you find most challenging? What part do you enjoy the most?
If you’re looking for support on reconnecting to the yoga practice in its totality — mind, body, soul — check out more resources at my online yoga and meditation platform Mother of the Mind.
Other References to check out:
https://www.ekhartyoga.com/articles/the-origin-of-the-sun-salutation
https://yogainternational.com/article/view/the-ancient-origins-of-surya-namaskar-sun-salutation
https://www.ashtangayoga.info/practice/surya-namaskara-b-sun-salutation-b/
