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Surya Namaskara B

Ashtanga Sun Salutation

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Updated May 23, 2012

Following surya namaskara A, the Ashtanga yoga sequence intensifies with surya namaskara B, intended to further warm up the body.

1. Samasthiti (Tadasana)

Mountain Pose - Tadasana
© Barry Stone
Begin in samasthiti.

2. Awkward Chair Pose - Utkatasana

© Barry Stone
Inhale. Bend the knees, bringing the arms up, and the seat back.

3. Standing Forward Bend - Uttanasana

© Barry Stone
Exhale. Straighten your legs as you forward bend.

4. Flat Back

© Barry Stone
Inhale. Come up to the finger tips with a flat back.

5. Four Limbed Staff Pose - Chaturanga Dandasana

Chaturanga Dandasana
© Barry Stone
Exhale. Flatten your palms and jump or step into chaturanga dandasana.

6. Upward Facing Dog - Urdhva Mukha Svanasana

© Barry Stone
Inhale. Roll over the toes to upward dog.

7. Downward Facing Dog - Adho Mukha Svanasana

Downward Facing Dog
© Barry Stone
Exhale. Roll back over the toes to down dog.

8. Warrior I - Virabhadrasana I

Warrior I
© Barry Stone
Inhale. Step the right foot forward next to the right hand. Bring the arms up with the palms touching overhead.

9. Four Limbed Staff Pose - Chaturanga Dandasana

Chaturanga Dandasana
© Barry Stone
Exhale. Bring the palms down to the floor and step back into chaturanga.

10. Upward Facing Dog - Urdhva Mukha Svanasana

© Barry Stone
Inhale. Roll over the toes to upward dog.
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