Surya Namaskara B & Modifications

Surya Namaskara B is the most vigorous and longest cycle of traditional sun salutations.  The Ashtanga practice starts with five repetitions of SNA followed by five repetitions of SNB, but this method will certainly prepare the body and mind for any asana practice!  You will find with the more repetitions you do, your body and breath will find a rhythm and you will be well on the path to deepening your yoga practice by incorporating this simple routine.

SNB starts with Utkatasana, which i is a fantastic heat-building posture that engages the whole body.  With the addition of Virabhadrasana I to this sequence, you can see how there is room to begin to further modify traditional sun salutations by adding all sorts of postures into the transitions.  This is something I'll play with in tomorrow's post!  I often use a modified version in my classes, which is a bit shorter, and again eliminates the jump-backs that can be difficult for beginning students.

SURYA NAMASKAR B (Modified)
INHALE standing in TADASANA (Mountain Pose)
EXHALE to UTKATASANA (mighty pose, AKA chair pose)
INHALE to URDVA HASATANA (Upward Hands)
EXHALE to UTTANASANA (Standing forward fold)
INHALE to VIRABHADRASANA I (Warrior I)
EXHALE to ADHO MUKHA SVANASANA (Downward Facing Dog)
INHALE to Plank (High Pushup)
EXHALE to CHATTURANGA DANDASANA
INHALE to URDVA MUKHA SVANASANA (Upward Facing Dog)
EXHALE to ADHO MUKHA SVANASANA (Downward Facing Dog)
INHALE to VIRABHADRASANA I (Warrior I)
EXHALE to UTTANASANA (Standing forward fold)
INHALE to URDVA HASATANA (Upward Hands)
EXHALE to TADASANA (Mountain Pose)

FULL SURYA NAMASKAR B (Ashtanga)
START IN TADASANA (Mountain Pose)
INHALE to UTKATASANA (mighty pose, AKA chair pose)
EXHALE to UTTANASANA (Standing forward fold)
INHALE  and look up
EXHALE to CHATURANGA DANDASANA
INHALE to URDHVA MUKHA SVANASANA (Upward Facing Dog)
EXHALE to ADHO MUKHA SVANASANA  (Downward Facing Dog)
INHALE to VIRABHADRASANA I (Warrior I)
EXHALE to CHATURANGA DANDASANA
INHALE to URDHVA MUKHA SVANASANA (Upward Facing Dog)
EXHALE to ADHO MUKHA SVANASANA (Downward Facing Dog)
INHALE to VIRABHADRASANA I (Warrior I)
EXHALE to CHATURANGA DANDASANA
INHALE to URDHVA MUKHA SVANASANA (Upward Facing Dog)
EXHALE to ADHO MUKHA SVANASANA (Downward Facing Dog)
5 BREATHS in ADHO MUKHA SVANASANA
INHALE and look up
EXHALE to UTTANASANA (Standing forward fold)
INHALE  to UTKATASANA (mighty pose, AKA chair pose)
EXHALE to  TADASANA (Mountain Pose)