Learn Surya Namaskar B

Ashtanga Sun Salutation Basics

In Ashtanga yoga, the same poses are always done in the same order. Each session starts with Sun Salutations. Five rounds of Surya Namaskar A come first, then the flow intensifies with five rounds of Surya Namaskara B to further warm up your body.

Many vinyasa classes use the Ashtanga Sun Salutation sequences or variations on them as the basis for their introductory flow as well. In the traditional Ashtanga method, each breath is accompanied by a movement, making for a fairly brisk pace. The inhalation or exhalation happens at the same time as you are assuming the pose, not before. The number of breaths taken in each pose can be varied for home practice or vinyasa practice. The first time you see each of the poses below, follow the link for more detailed instructions.

1

Samasthiti in Surya Namaskar B
Samasthiti. Ann Pizer

In Ashtanga vocabulary, the Mountain Pose is called Samasthiti. This pose begins and ends the Surya Namaskar B sequence.

More

2

Utkatasana in Surya Namaskar B
Awkward Chair Pose - Utkatasana. Ann Pizer

Inhale.

Bend your knees, bring your arms up, and take your seat back.

More

3

Uttanasana in Surya Namaskar B
Uttanasana. Ann Pizer

Exhale.

Straighten your legs as you forward bend by tipping your pelvis forward.

More

4

Ardha Uttanasana in Surya Namaskar B
Ardha Uttanasana. Ann Pizer

Inhale.

Lift your head and come up to your fingertips with straight arms and a flat back. Take your hands to your shins or thighs if that's necessary to get your back flat.

More

5

Chaturanga Dandasana in Surya Namaskar B
Chaturanga Dandasana. Ann Pizer

Exhale.

Flatten your palms back down on the floor and jump or step your feet to the back of the mat directly into Chaturanga Dandasana.

More

6

Upward Facing Dog In Surya Namaskar B
Upward Facing Dog. Ann Pizer

Inhale.

Straighten your arms, drop your hips, roll over to the tops of your feet, and expand your chest toward the ceiling for Upward Facing Dog.

More

7

Downward Facing Dog in Surya Namaskar B
Downward Facing Dog. Ann Pizer

Exhale.

Lift your hips up and roll back over your toes to Downward Facing Dog.

More

8

Warrior I in Surya Namaskar B
Warrior I. Ann Pizer

Inhale.

Step your right foot forward next to your right hand. Bend your right leg so that your thigh is parallel to the floor. Drop your left heel to the floor and lift your arms up straight overhead with your palms touching.

More

9
Four Limbed Staff Pose—Chaturanga Dandasana

Chaturanga Dandasana
Chaturanga Dandasana. Ann Pizer

Exhale.

Bring your palms down to the floor and step your right foot to the back of your mat next to the left one to lower directly into Chaturanga, all in one breath.

10
Upward Facing Dog—Urdhva Mukha Svanasana

Upward Facing Dog
Upward Facing Dog. Ann Pizer

Inhale.

Straighten your arms and roll over the toes to Upward Facing Dog.

11
Downward Facing Dog—Adho Mukha Svanasana

Downward Facing Dog
Downward Facing Dog. Ann Pizer

Exhale.

Lift your hips back to Downward Facing Dog.

12
Warrior I—Virabhadrasana I

Warrior I
Warrior I. Ann Pizer

Inhale.

Now do the same thing on the left side. Step your left foot forward next to your left hand. Bring your arms up with your palms touching overhead.

13
Four Limbed Staff Pose—Chaturanga Dandasana

Chaturanga Dandasana
Chaturanga Dandasana. Ann Pizer

Exhale.

Drop your palms down to the floor and step your left foot back to lower into Chaturanga.

14
Upward Facing Dog—Urdhva Mukha Svanasana

Upward Facing Dog
Upward Facing Dog. Ann Pizer

Inhale.

Roll forward to Upward Dog.

15
Downward Facing Dog—Adho Mukha Svanasana

Downward Facing Dog
Downward Facing Dog. Ann Pizer

Exhale.

Lift your hips back to Downward Dog. Stay here for five breaths.

16
Half Forward Bend—Ardha Uttanasana

Ardha Uttanasana
Ardha Uttanasana. Ann Pizer

Inhale.

Bend your knees, come up on the balls of your feet, and step or jump your feet forward into Ardha Uttanasana with a flat back.

17
Standing Forward Bend—Uttanasana

Uttanasana
Uttanasana. Ann Pizer

Exhale.

Forward fold over your legs.

18
Awkward Chair Pose—Utkatasana

Awkward Chair Pose - Utkatasana
Utkatasana. Ann Pizer

Inhale.

Bend your knees, lift your arms up, and drop your seat back for Utkatasana.

19
Samasthiti (Tadasana)

Mountain Pose - Tadasana
Samasthiti. Ann Pizer

Exhale.

Straighten your legs and lower your arms to your sides, returning to Samasthiti.