How to practice: Surya Namaskara B (Sun Salutation B)

Handed down from sages of ancient times, sun worship is found in many ancient cultures: Egyptians, Mayans, Incas, Aztec, Atlantis, Stonehenge, Native Americans, and the Chinese Yin and Yan. By practising the Surya Namaskara, we superimpose this solar energy and form on our present body/mind complex. This is the transforming force for a fuller and more active life, and leads to a greater appreciation of the richness of the world we live in.

By starting our Astanga practice with the dynamic flow of the Surya Namaskara A, followed by Surya Namaskara B, we set the foundation and tone of our entire practice. It is during this beginning flow that we establish the connection of breath and movement (vinyasa) and set the rhythm, grace, and the stability of our practice. Repeating these fluid movements with dedicated awareness five times will prepare the body and form the correct attitude in the mind.

When we understand the ‘correct method’ for practising Surya Namaskara, we will understand the whole Astanga Vinyasa system. Each series of postures in the practice can be simply considered an extension and refinement of the movements of the sun salutations.

Sūrya Namaskāra B Instructions

1. ekam

Inhale, bend your knees and raise both arms (Utkatasana)

Dhristi: to the middle of the thumb (angusthamadhye)

1. dve

Exhale, bend forward, stretch the legs and place the hands onto the floor (Uttanasana)

Dhristi: to the nose (nasagre)

1. trini

Inhale, lift the head, straighten the spine

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. catvari

Exhale, firmly ground your hands onto the floor, float back, elbows hug the body (Caturanga Dandasana)

Dhristi: to the nose (nāsāgre)

1. pañca

Inhale, roll onto the tops of your feet, straighten the arms, open your chest wide, roll the shoulders back and down (Urdhva Mukha Svanasana)

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. ṣaṭ

Exhale, roll back onto your feet, raise your hips, straighten the spine, stretch the arms (Adho Mukha Svanasana)

Dhristi: to the navel (nabicakre)

1. sapta

Inhale, position the left foot at a 45 ° angle, place the right foot forward between the hands and raise your arms up (palms touching)

Dhristi: to the middle of the thumb (angusthamadhye)

1. aṣṭau

Exhale, place the hands down onto the floor, step your right foot back, lower down slowly

Dhristi: to the nose (nasagre)

1. nava

Inhale, roll onto the tops of your feet, open the chest, stretch the arms, roll the shoulders back and down (Urdhva Mukha Svanasana)

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. dasa

Exhale, roll back onto your feet, raise your hips, straighten the spine, stretch the arms (Adho Mukha Svanasana)

Dhristi: to the navel (nabicakre)

1. ekadasa

Inhale, position the right foot at a 45 ° angle, place the left foot forward between the hands and raise your arms up (palms touching)

Dhristi: to the middle of the thumb (angusthamadhye)

1. dvadasa

Exhale, bend forward, place your hands onto the floor, step your left foot back, lower down slowly

Dhristi: to the nose (nasagre)

1. trayodaśa

Inhale, roll onto the tops of your feet, straighten the arms, open your chest wide, roll the shoulders back and down (Urdhva Mukha Svanasana)

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. caturdasa

Exhale, roll back onto your feet, raise your hips, straighten the spine, stretch the arms

Dhristi: to the navel (nabicakre)

*5 Breaths: Adho Mukha Svanasana*

1. pancadasa

Inhale, float forward, feet in between the hands, lift the head, lengthen the spine

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. ṣoḍaśa

Exhale, take your head towards the knees (Uttanasana)

Dhristi: to the nose (nasagre)

1. saptadaśa

Inhale, bend the knees, raise the arms up, palms touching (Utkaṭasana)

Dhristi: to the middle of the thumb (angusthamadhye)

1. aṣṭadaśa

Exhale, straighten the legs, lower the arms, Samasthitiḥ

Dhristi: to the nose (nasagre)

Surya Namaskara B Benefits

• Improves posture

• Strengthens the spine, arms, legs and wrists

• Stretches the chest, lungs, shoulders, abdomen, hamstrings, calves, arches and hands

• Tones the abdomen and stimulates the abdominal organs

• Energizes the body and improves digestion

• Relieves stress, mild depression, sciatica headache, insomnia, back pain, fatigue and the symptoms of menopause

• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

• Calms the brain