Imagine Balance

imagining balance to achieve balance

Surya Namaskar B {Sun Salutation B}

Surya Namaskar B is the second sequence of an Ashtanga practice. You would do this after five Surya Namaskar A. I’ve bolded what is different from Surya Namaskar A.

{Find a video of the Surya Namaskar B sequence at the bottom of the post}

1. Tadasna – Mountain Pose (link)

  • notes to self : remember to keep all four corners of the foot equally rooted, you can start with your feet hip width apart until your balance is better

2. Utkatasana – Chair Pose (link)

  • try to keep your hips at the same angle as when standing in mountain pose

3. Uttanasana – Standing Forward Bend (link)

  • bend from the hit keeping the back straight only curve head towards shins once bent over

4. Ardha Uttanasana – Half Standing Pose (link)

5. Plank Pose (link)

  • can start with half-plank pose (on knees) and work your way to full plank pose

6. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

  • can lower yourself to your stomach and work towards this

7. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

8. Adho Mukha Svanasana – Downward-Facing Dog (link)

  • do not hold this one for five breaths!

9. Virabhadrasana I – Warrior 1 (link)

  • right always goes first
  • work on bringing your hips forward

10. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

  • can lower yourself to your stomach and work towards this

11. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

12. Adho Mukha Svanasana – Downward-Facing Dog (link)

  • also do not hold this one for 5 counts

13. Virabhadrasana I – Warrior 1 (link)

  • now repeat step 9 with your left foot forward
  • work on bringing your hips forward

14. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

  • can lower yourself to your stomach and work towards this

15. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

16. Adho Mukha Svanasana – Downward-Facing Dog (link)

  • hold for 5 breaths – if you can comfortably hold this pose with your heels on the floor for all 5 breaths then place your feet further back

17. Ardha Uttanasana – Half Standing Pose (link)

18. Uttanasana – Standing Forward Bend (link)

  • bend from the hit keeping the back straight only curve head towards shins once bent over

19. Utkatasana – Chair Pose (link)

  • try to keep your hips at the same angle as when standing in mountain pose

20. Tadasna – Mountain Pose (link)

— repeat 5 times —

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2 responses to “Surya Namaskar B {Sun Salutation B}

  1. yogabyandrea March 14, 2010 at 1:19 am

    I usually practice hatha and vinyasa and I used to practice Bikram (now I am not sure how beneficial Bikram is for me but I am not against it) but I have not practiced much ashtanga. In ashtanga, do they make the transition between warrior 1 and warrior 2? I find that this is my biggest complaint about a lot of power vinyasa classes. I think it is awful on my hips and it doesn’t feel like a natural movement at all! I am interested in your thoughts!

    ~andrea
    yogabyandrea.com

    • taraSG March 15, 2010 at 5:43 pm

      In Ashtanga we open from Warrior 1 right into Warrior 2… I haven’t noticed it straining my hips, but I do feel a stretch while in Warrior 2. Although as someone still fairly new to yoga, a lot doesn’t feel “natural” yet. I’m not sure if this answers your questions or not :/

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