Sun Salutation B, a dynamic sequence in yoga, serves as a cornerstone for many practitioners, offering a holistic approach to warm up the body, increase flexibility, and cultivate mindfulness. In this article, we’ll delve into the steps of Sun Salutation B, guiding you through each movement with clarity and purpose. Whether you’re a seasoned yogi looking to refine your practice or a newcomer eager to explore the benefits of this empowering sequence, let’s embark on a journey to unlock the serenity within through Sun Salutation B.
- Mountain Pose (Tadasana): Begin standing at the front of your mat with your feet hip-width apart, grounding firmly into the earth. Engage your thighs, lengthen your spine, and roll your shoulders back and down. Bring your palms together at your heart center, finding a sense of stability and presence in Mountain Pose.
- Chair Pose (Utkatasana): Inhale as you sweep your arms overhead, palms facing each other, and exhale as you bend your knees, sinking your hips back as if sitting in an imaginary chair. Keep your chest lifted, gaze forward, and thighs engaged to protect your knees. Hold Chair Pose for a few breaths, feeling the strength and energy building in your body.
- Forward Fold (Uttanasana): Exhale as you hinge at your hips, folding forward from your waist with a straight back. Allow your hands to come to the mat or grasp your ankles, depending on your flexibility. Relax your head and neck, and surrender into the pose, releasing any tension or stress held in your body.
- Halfway Lift (Ardha Uttanasana): Inhale as you lift halfway up, lengthening your spine and extending your heart forward. Keep your back flat and gaze forward, creating a long line from the crown of your head to your tailbone. Engage your core to support your lower back and maintain stability in the pose.
- Plank Pose: Exhale as you step or jump back into Plank Pose, aligning your wrists directly under your shoulders and extending your legs behind you. Engage your core, draw your belly button towards your spine, and press through your heels to create a strong, straight line from head to heels. Hold Plank Pose for a few breaths, building strength and stability in your entire body.
- Chaturanga Dandasana: Lower down with control into Chaturanga Dandasana, bending your elbows to a 90-degree angle while keeping your body in a straight line. Keep your elbows hugged in towards your ribs, and lower down with control, maintaining stability and integrity in the pose.
- Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale as you press through your palms and lift your chest and gaze towards the sky, opening your heart and stretching the front of your body. Keep your shoulders relaxed away from your ears, and engage your legs and core to support your lower back. Lift through your chest and shine your heart forward, finding a sense of expansion and vitality in Upward-Facing Dog.
- Downward-Facing Dog (Adho Mukha Svanasana): Exhale as you lift your hips up and back, coming into Downward-Facing Dog. Press firmly into your palms and heels, and lengthen your spine as you draw your belly towards your thighs. Relax your head and neck, and find a gentle sway or movement in the pose to release any tension or tightness held in your body.
- Warrior I (Virabhadrasana I): Inhale as you step your right foot forward between your hands, and pivot your left foot down at a 45-degree angle. Press into the outer edge of your back foot and bend your right knee to a 90-degree angle, stacking it directly over your ankle. Reach your arms overhead, palms facing each other, and lift through your chest, finding strength and stability in Warrior I.
- Warrior II (Virabhadrasana II): Exhale as you open your hips and shoulders to the side, extending your arms parallel to the floor with palms facing down. Keep your front knee bent and aligned with your ankle, and gaze over your front fingertips. Ground down through the outer edge of your back foot and engage your core to support your posture, finding a sense of strength and empowerment in Warrior II.
- Reverse Warrior (Viparita Virabhadrasana): Inhale as you straighten your front leg and reach your right arm up towards the sky, creating a gentle side stretch along the right side of your body. Keep your front knee bent and your back hand resting lightly on your back leg, and gaze up towards your fingertips. Feel the expansion and openness in your chest and heart, finding a sense of freedom and expression in Reverse Warrior.
- High Plank: Exhale as you step or jump back into High Plank Pose, aligning your wrists directly under your shoulders and extending your legs behind you. Engage your core, draw your belly button towards your spine, and press through your heels to create a strong, straight line from head to heels. Hold High Plank Pose for a few breaths, cultivating strength and stability in your entire body.
- Chaturanga Dandasana: Lower down with control into Chaturanga Dandasana, bending your elbows to a 90-degree angle while keeping your body in a straight line. Keep your elbows hugged in towards your ribs, and lower down with control, maintaining stability and integrity in the pose.
- Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale as you press through your palms and lift your chest and gaze towards the sky, opening your heart and stretching the front of your body. Keep your shoulders relaxed away from your ears, and engage your legs and core to support your lower back. Lift through your chest and shine your heart forward, finding a sense of expansion and vitality in Upward-Facing Dog.
- Downward-Facing Dog (Adho Mukha Svanasana): Exhale as you lift your hips up and back, coming into Downward-Facing Dog. Press firmly into your palms and heels, and lengthen your spine as you draw your belly towards your thighs. Relax your head and neck, and find a gentle sway or movement in the pose to release any tension or tightness held in your body.
- Repeat: To complete the Sun Salutation B sequence, simply repeat the steps starting from Chair Pose (Utkatasana) on the opposite side, stepping the left foot forward into Warrior I (Virabhadrasana I), and so on. Flow through the sequence with each breath, moving mindfully and with intention, allowing the fluidity of movement to connect you with the rhythm of your breath and the energy of the sun.
Sun Salutation B is a powerful and invigorating sequence in yoga, offering a dynamic way to warm up the body, increase flexibility, and cultivate mindfulness. By flowing through the sequence with grace and intention, you can harness the transformative power of yoga to awaken your body, calm your mind, and nourish your spirit. Whether you’re practicing on your own or in a group setting, Sun Salutation B serves as a sacred ritual to honor the sun, the source of all life and energy on our planet. So step onto your mat, breathe deeply, and let the sun’s radiant energy flow through you as you embark on this journey of self-discovery and transformation.