Surya Namaskar B : An extended flow of 17 Asanas
What is Surya Namaskar?
In Sanskrit, ‘surya’ means sun and ‘namaskar’ means greeting or salutation. Surya Namaskar is then a greeting to the sun!Traditionally, the practice of Surya Namaskar was used as a means of paying respect to the sun. In Indian culture from which the practice came, the sun is regarded as the source of all life, and it is therefore of great importance.Surya Namaskar is considered to be a morning practice, designed to harness the prana shakti (life energy) which is most abundant at dawn. The sequence stimulates all muscles, organs.
Explore our simple guide through the movement, breath and gaze. Sun Salutaion B continues to prepare you for the practice by building on Sun saluation A and becoming a little more intense and challenging for the muscles and cardiovascular system.
Surya Namaskara – B
Samasthiti
- Breath: inhale & exhale
- Movement: Feet engaged with surface awareness,toes stretched & heel pressed, pull knee-cap up, gentle root & abdomen lock, open chest, shoulder depressed, arms to the sides,
- Dṛṣṭi: the tip of the nose
Utkatasana
- Breath: inhale
- Movement: bend knees, keep the spine straight raised arm up, keep palm together, gentle root & abdomen lock.
- Dṛṣṭi: thumb
Uttanasana
- Breath: exhale
- Movement: bend forward, let gravity pull down the trunk, abdomen resting over thighs, shoulder protracted
- Dṛṣṭi: the tip of the nose
Ardha Uttanasana
- Breath: inhale
- Movement: head up, straighten the back & arm, open chest, shoulder protracted
- Dṛṣṭi: third eye
Chaturanga Dandasana
- Breath: exhale
- Movement: elbow close to the body, finger engaged, shoulder protracted, gentle root lock, keep the whole body in one line.
- Dṛṣṭi: the tip of the nose
Urdhva Mukha Svanasana
- Breath: inhale
- Movement: Depressed shoulder over Wrist, chest forward, thighs & knees off the mat, big toes pressed, gentle root lock.
- Dṛṣṭi: third eye
Adho Mukha Svanasana
- Breath: exhale
- Movement: Heel gently pressed, lift the hips back, straight spine & legs, Finger spread & engaged, shoulder protracted.
- Dṛṣṭi: Navel or knees
Virabhadrasana A
- Breath: inhale
- Movement: right foot forward, right knee bent, knee over ankle, arms up, left leg straight, lengthen spine upwards with root lock.
- Dṛṣṭi: thumbs
Chaturanga Dandasana
- Breath: exhale
- Movement: elbow close to the body, finger engaged, shoulder protracted, gentle root lock, keep the whole body in one line.
- Dṛṣṭi: the tip of the nose
Urdhva Mukha Svanasana
- Breath: inhale
- Movement: Depressed shoulder over Wrist, chest forward, thighs & knees off the mat, big toes pressed, gentle root lock.
- Dṛṣṭi: third eye
Adho Mukha Svanasana
- Breath: exhale
- Movement: Heel gently pressed, lift the hips back, straight spine & legs, Finger spread & engaged, shoulder protracted.
- Dṛṣṭi: Navel or knees
Virabhadrasana A
- Breath: inhale
- Movement: Left foot forward, right knee bent, Knee over the ankle, arms up, right leg straight, lengthen spine upwards with root lock
- Dṛṣṭi: thumbs
Chaturanga Dandasana
- Breath: exhale
- Movement: elbow close to the body, finger engaged, shoulder protracted, gentle root lock, keep the whole body in one line.
- Dṛṣṭi: the tip of the nose
Urdhva Mukha Svanasana
- Breath: inhale
- Movement: Depressed shoulder over Wrist, chest forward, thighs & knees off the mat, big toes pressed, gentle root lock.
- Dṛṣṭi: third eye
Adho Mukha Svanasana
- Breath: exhale (stay for 5 breaths)
- Movement: Heel gently pressed, lift the hips back, straight spine & legs, Finger spread & engaged, shoulder protracted.
- Dṛṣṭi: Navel or knees
Ardha Uttanasana
- Breath: inhale
- Movement: head up, straighten the back & arm, open chest, shoulder protracted
- Dṛṣṭi: third eye
Uttanasana
- Breath: exhale
- Movement: bend forward, let gravity pull down the trunk, abdomen resting over thighs, shoulder protracted
- Dṛṣṭi: the tip of the nose
Utkatasana
- Breath: inhale
- Movement: bend knees, keep the spine straight raised arm up, keep palm together, gentle root & abdomen lock.
- Dṛṣṭi: thumb
Samasthiti
- Breath: inhale & exhale
- Movement: Feet engaged with surface awareness, toes stretched & heel pressed, pull knee-cap up, gentle root & abdomen lock, open chest, shoulder depressed, arms to the sides,
- Dṛṣṭi: the tip of the nose
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