Sun Salutation B, also known as Surya Namaskara B, is a more vigorous and challenging sequence than Sun Salutation A, and it is also a strong influence of modern Vinyasa Yoga. It is often practiced after Sun Salutation A and includes additional postures to further warm up and prepare the body for the more demanding asanas of the Traditional Ashtanga Primary Series.
Sun Salutation B: An Overview and Breakdown
The Sun Salutation B sequence consists of 17 postures that are performed in a specific order, with each movement coordinated with an inhale or an exhale. Here's a breakdown of the sequence:
Tadasana (Mountain Pose): Begin standing at the top of your mat with your feet hip-width apart, arms at your sides, and palms facing forward.
Utkatasana (Chair Pose): Inhale and raise your arms overhead, palms facing each other. Bend your knees and lower your hips as if you are sitting in an imaginary chair.
Uttanasana (Standing Forward Bend): Exhale and fold forward from the hips, reaching for the floor with your hands.
Ardha Uttanasana (Halfway Lift): Inhale and lift your chest halfway, lengthening your spine and gazing forward.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale and lower your body to the floor, keeping your elbows close to your sides.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose): Inhale and press into your hands, lifting your chest off the floor, and straightening your arms.
Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale and lift your hips up and back, coming into an inverted V-shape.
Virabhadrasana I (Warrior I Pose): Inhale and step your right foot forward between your hands, coming into a lunge. Raise your arms overhead and turn your left foot out to a 45-degree angle.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale and lower your body to the floor, keeping your elbows close to your sides.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose): Inhale and press into your hands, lifting your chest off the floor, and straightening your arms.
Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale and lift your hips up and back, coming into an inverted V-shape.
Virabhadrasana I (Warrior I Pose): Inhale and step your left foot forward between your hands, coming into a lunge. Raise your arms overhead and turn your right foot out to a 45-degree angle.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale and lower your body to the floor, keeping your elbows close to your sides.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose): Inhale and press into your hands, lifting your chest off the floor, and straightening your arms.
Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale and lift your hips up and back, coming into an inverted V-shape.
Utkatasana (Chair Pose): Inhale and bend your knees, lowering your hips as if sitting in an imaginary chair. Raise your arms overhead and gaze forward.
Tadasana (Mountain Pose): Exhale and stand up straight with your arms at your sides.
Sun Salutation B is a dynamic and challenging sequence that builds strength, flexibility, and stamina. It's also a great way to warm up the body and prepare for a longer yoga practice. The sequence can be modified for different levels and abilities, and it can also be adapted to accommodate injuries or limitations.
When practicing Sun Salutation B, it's important to focus on your breath and move with intention and awareness. Each posture should be performed with correct alignment and proper engagement of the muscles. It's also important to listen to your body and avoid pushing beyond your limits or causing pain or discomfort.
In conclusion, Sun Salutation B offers many physical and mental benefits. Whether you are a beginner or an experienced practitioner, adding this sequence to your yoga practice can help you build strength, flexibility, and focus. So next time you step onto your mat, give Sun Salutation B a try and see how it can enhance your practice.