Surya Namaskara B is usually done after Surya Namaskara-A before starting the Ashtanga Vinyasa Series. It gives a wonderful workout and a solid warm up. Together with the core muscles, it also work work on hip openers.
17 Steps of Surya Namaskara-B / Sun Salutations-B
Come to standing pose and breathe naturally.
- Inhale.
Swing your hands up, bend your knees, palms together, spine straight and look at your thumb, knees should be so much bent that if you look down you should be able to see your toes.
Utkatasana / Chair Pose. - Exhale.
Bend forward from the hip, keep your spine straight, bring abdomen close to thighs as much as possible.
Padahastaasana/Hand to Foot. - Inhale.
Palms on the shin, lift your body so as to straighten your spine and look in front.
Ardha Utkatasana/ flat back, look forward. - Long Exhale.
Take both your legs back one by one, balance on toes and palms to come in push up pose with elbows bend and close to body. Chaturanga Dandasana / Push up.
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- Inhale.
Placing kneels on the floor, toes pointing backward; slide your body in front, raising your torso up, and knees one inch above the floor, arms straight and inline with the shoulders, shoulders rolled back, body weight on arms and back of feet.
Urdhwamukha Shwanasana/ Upward Facing Dog. - Exhale.
Tuck your toes in, push your hips up to the ceiling, feet flat on the floor, palm flat on floor, forehead trying to reach the floor.
Adho Mukh Shwanasana. Downward Facing Dog. - Inhale.
Bring your right foot in between the palm, left foot turned slightly to left , right foot inline with right hip, left foot inline with left hip, bend your right knee so that it is above the right foot, and right thigh parallel to the floor, raise your arms up straight.
Veerbhadrasana 1 on Right Leg / Warrior 1 on Right leg. - Long Exhalation.
Take your right leg back, balance on toes and palms to come in push up pose with elbows bend and close to body.
Chaturanga Dandasana / Push up. - Inhale.
Placing kneels on the floor, toes pointing backward; slide your body in front, raising your torso up, and knees one inch above the floor, arms straight and inline with the shoulders, shoulders rolled back, body weight on arms and back of feet.
Urdhwamukha Shwanasana/ Upward Facing Dog. - Exhale.
Tuck your toes in, push your hips up to the ceiling, feet flat on the floor, palm flat on floor, forehead trying to reach the floor.
Adho Mukh Shwanasana. Downward Facing Dog. - Inhale.
Bring your left foot in between the palm, right foot slightly turned to right , left foot inline with left hip, right foot inline with right hip, bend your left knee so that it is above the left foot, and left thigh parallel to the floor, raise your arms up straight.
Veerbhadrasana 1 on Left Leg / Warrior 1 on Left leg. - Exhale.
Take your left leg back, balance on toes and palms to come in push up pose with elbows bend and close to body.
Chaturanga Dandasana / Push up. - Inhale.
Placing kneels on the floor, toes pointing backward; slide your body in front, raising your torso up, and knees one inch above the floor, arms straight and inline with the shoulders, shoulders rolled back, body weight on arms and back of feet.
Urdhwamukha Shwanasana/ Upward Facing Dog. - Exhale.
Tuck your toes in, push your hips up to the ceiling, feet flat on the floor, palm flat on floor, forehead trying to reach the floor.
Adho Mukh Shwanasana. Downward Facing Dog. - Inhale.
Bring both the legs front in between the palms, Palms on the shin, lift your body so as to straighten your spine and look in front.
Ardha Utkatasana/ flat back, look forward. - Exhale. Drop your head down, abdomen coming close to thighs. Padahastaasana/Hand to Foot.
- Inhale.
Swing your hands up, bend your knees, palms together, spine straight and look at your thumb, knees should be so much bent that if you look down you should be able to see your toes.
Utkatasana / Chair Pose.