Solar Salutation B (Surya Namaskar B): Steps, Advantages & Extra

Sun Salutation B (Surya Namaskar B) — Picture : Fitsri

Solar Salutation B, often called Surya Namaskar B in Sanskrit, is a vital sequence in Ashtanga Vinyasa yoga. This highly effective stream of 19 poses builds power, flexibility, and endurance, providing a tougher and intense follow in comparison with Solar Salutation A.

Every motion is synchronized with the breath, making a dynamic stream that invigorates each physique and thoughts. Usually carried out after Solar Salutation A, this sequence serves as a warm-up for extra demanding asanas, requiring focus, power, and coordination.

The best way to do solar salutation B (steps)

Solar Salutation B is a dynamic yoga sequence that mixes motion with breath to energise and align the physique. Following a exact follow information ensures you carry out every pose appropriately, enhancing flexibility, power, and focus. Correct respiration and alignment are essential for maximising the advantages of this highly effective routine

1. Mountain Pose (Samasthiti or Tadasana)

Respiration: Keep a gentle, regular breath.
Drishti (Gaze): Concentrate on the tip of the nostril.

Steps

Stand tall together with your ft collectively, grounding by way of all 4 corners of your ft.
Interact your quadriceps, lifting your kneecaps.
Activate your core.
Let your arms relaxation by your sides.
Guarantee your shoulders are stacked immediately above your pelvis.
Lengthen by way of the crown of your head.

2. Awkward Chair Pose (Utkatasana)

Respiration: Exhale (keep for a couple of breaths).
Drishti (Gaze): Upward, in the direction of the again of the thumbs.

Steps

Bend your knees in order that your thighs are parallel to the ground.
Elevate your arms overhead, bringing your palms collectively.
Decrease your buttocks as if sitting in an invisible chair.
Look ahead, protecting your gaze on the thumbs.
Push your heels into the ground with out straining your knees.
Maintain the pose and take a couple of breaths right here.

3. Standing Ahead Bend (Uttanasana)

Respiration: Exhale
Drishti (Gaze): Chin or nostril.

Steps

Straighten your legs and fold ahead on the hips.
Decrease your arms, inserting your palms on the ground beside your ft.
Let your head cling down and permit your stomach to relaxation over your thighs.
Deliver your brow in the direction of your shins, absolutely inverting the higher physique whereas barely bending your elbows.

4. Half Ahead Bend (Ardha Uttanasana)

Respiration Inhale
Drishti (Gaze) – Third eye

Steps

Raise your palms, inserting solely the fingertips on the ground.
Elevate your head and neck, making a flat again parallel to the ground.
Draw your shoulders again to raise your chest, lengthening the backbone.

5. 4-Limbed Employees Pose (Chaturanga Dandasana)

Respiration – Exhale
Drishti (Gaze) – Tip of the nostril.

Steps

Step your ft again, bringing them collectively.
Press your palms firmly on the ground and bend your elbows.
Roll onto your toes and prolong your torso ahead.
Align your shoulders, hips, and heels in a straight line.
Place your shoulders barely ahead over the wrists.

6. Upward-Dealing with Canine Pose (Urdhva Mukha Svanasana)

Respiration – Inhale
Drishti (Gaze) – Third eye

Steps

Straighten your arms and roll onto the tops of your ft.
Decrease your hips nearer to the ground.
Increase your chest in the direction of the ceiling, bringing your decrease again into a delicate backbend.
Guarantee your wrists are immediately beneath your shoulders and your thighs are near the ground with out touching.

7. Downward Dealing with Canine (Adho Mukha Svanasana)

Respiration: Exhale.
Drishti (Gaze): Third eye.

Steps

Curl your toes beneath and press your heels in the direction of the ground.
Decrease your head between your arms and raise your hips in the direction of the sky.
Lengthen your arms absolutely, urgent your palms firmly into the ground.

8. Warrior I (Virabhadrasana I)

Respiration: Inhale.
Drishti (Gaze): On the thumbs.

Steps

Step your proper foot ahead between your palms.
Alter your left foot so it’s at a 45-degree angle pointing inwards.
Bend your proper knee, bringing your thigh parallel to the ground.
Elevate your arms overhead, becoming a member of your palms collectively.

9. 4 Limbed Employees Pose (Chaturanga Dandasana)

Respiration: Exhale.
Drishti (Gaze): Tip of the nostril.

Steps

Stretch your proper leg again and place each ft collectively on the ground.
Curl your toes and press your palms firmly in opposition to the ground.
Bend your elbows, protecting them near your physique.
Decrease your torso in order that it’s parallel to the ground, aligning the physique in a straight line.

10. Upward Dealing with Canine (Urdhva Mukha Svanasana)

Respiration: Inhale.
Drishti (Gaze): Third eye.

Steps

Draw your chest upward whereas straightening your arms.
Decrease your hips nearer to the ground.
Guarantee your wrists are immediately beneath your shoulders.
Preserve your thighs lifted off the ground, with solely the tops of your ft touching the mat.

11. Downward Dealing with Canine (Adho Mukha Svanasana)

Respiration: Exhale.
Drishti (Gaze): Tip of the nostril.

Directions:

Press your palms into the ground to raise your hips in the direction of the sky.
Stretch your chest in the direction of the ground, decreasing your head between your arms.
Push your hips again barely to press your heels firmly into the ground.

12. Warrior I (Virabhadrasana I)

Respiration: Inhale.
Drishti (Gaze): On the thumbs.

Steps

Step your left foot ahead, inserting it near the left hand, and bend your left leg.
Guarantee your left thigh is parallel to the ground.
Elevate your arms overhead, bringing your palms collectively.
Stretch your neck upward and hold your stare upon your thumbs.

13. 4 Limbed Employees Pose (Chaturanga Dandasana)

Respiration: Exhale.
Drishti (Gaze): Tip of the nostril.

Steps

Deliver the left foot again to fulfill the suitable, and decrease your torso towards the ground.
Press your palms firmly in opposition to the ground, bending your elbows to carry your physique parallel to the ground.
Guarantee your physique is balanced in your fingers and toes, together with your wrists immediately beneath your shoulders.

14. Upward Dealing with Canine (Urdhva Mukha Svanasana)

Respiration Inhale
Drishti (Gaze) – Third eye

Steps

Roll ahead on the tops of the ft.
Increase the chest upward.
Place the thighs nearer to the ground rolling the shoulders downward away from ears to come back into upward going through canine pose.

15. Downward Dealing with Canine (Adho Mukha Svanasana)

Respiration: Exhale.
Drishti (Gaze): Tip of the nostril.

Steps

Raise your hips towards the sky and press your heels down in the direction of the ground.
Decrease your head between your arms, permitting it to hold freely.
Invert your higher torso and stretch your arms and backbone to totally enter the Downward Dealing with Canine pose.

16. Half Ahead Bend (Ardha Uttanasana)

Respiration: Inhale.
Drishti (Gaze): Third eye.

Steps

Stroll your fingers ahead and place your fingertips on the ground.
Raise your head and straighten your again to make it parallel to the ground.
This place brings the physique right into a half ahead bend.

17. Standing Ahead Bend (Uttanasana)

Respiration: Exhale.
Drishti (Gaze): Tip of the nostril.

Steps

Fold ahead on the hips, bringing your torso in the direction of your legs.
Barely bend your elbows and place your fingers beside your ft.
Deliver your head nearer to your knees, deepening the ahead fold.

18. Awkward Chair Pose (Utkatasana)

Respiration: Inhale.
Drishti (Gaze): Again of the thumbs.

Steps

Inhale and bend your knees, decreasing your hips as if sitting in a chair.
Elevate your arms overhead, protecting your torso upright.
Interact your core and press your ft firmly into the ground to carry the pose.

19. Mountain Pose (Samasthiti or Tadasana)

Respiration: Exhale.
Drishti (Gaze): Tip of the nostril.

Directions:

Straighten your legs and decrease your arms by your sides to return to the beginning place.
Loosen up your hips and shoulders.
Maintain the pose and take a couple of breaths till your respiration returns to regular.

Comply with-up Poses

Loosen up the entire physique after finishing the Surya Namaskar B sequence.

Contraindications

Keep away from you probably have shoulder, arm, or wrist accidents as a result of weight-bearing poses.
Chorus from practising you probably have decrease again points or different again issues.
Skip this sequence you probably have hypertension as it will possibly elevate coronary heart fee.
Keep away from you probably have wrist or leg accidents, because the poses could worsen these circumstances.
Pregnant girls ought to skip Solar Salutation B as a result of its depth and bodily calls for.

Newbie’s ideas and modifications

Preserve ft barely aside in Chair Pose to make dropping the buttocks simpler.
Place fingers on the waist or thighs as a substitute of elevating them overhead, and hold your gaze ahead.
In Standing Ahead Bend, hold knees barely bent to succeed in the ground extra simply, and use fingertips on the ground as a substitute of palms if wanted.
For Half Ahead Bend, place fingers on the shins and raise the neck to a cushty stage to boost the chest.
In 4-Limbed Employees Pose, use a block beneath the chin or bend knees to the ground for higher stability.
Modify Upward-Dealing with Canine to Cobra Pose till you construct sufficient arm power.
In Downward-Dealing with Canine, cut back the space between arms and ft whereas guaranteeing correct alignment.
To transition from Downward-Dealing with Canine to Warrior I, bend the knees and produce one leg ahead.

Solar Salutation B Advantages

Training Solar Salutation B presents many advantages, corresponding to higher flexibility, power, and general power. It additionally helps enhance your posture, stability, and focus, making it an necessary a part of any yoga routine.

Strengthens the Muscle groups: Solar salutation B stretches the backbone, neck, stomach, arms, and legs. It strengthens the hamstrings, quads, calves, shoulders. The contraction and growth of the stomach muscle mass tones all the physique and makes the muscle mass stronger.

Improves Physique Flexibility: The stretching of the backbone, chest, and limbs, together with the energetic stream of prana (life power), will increase blood stream and suppleness. This helps improve the mobility of all the muscular system.
Facilitates Detoxing: The sequence improves blood circulation and enhances the standard of the blood, which aids in flushing out toxins from the physique. This course of helps pure detoxing.
Improves Digestion: The stomach stretches and poses therapeutic massage the digestive organs, stimulating the stream of digestive enzymes and juices. This helps activate and enhance the digestive system.
Improves Pulmonary Features: Poses that broaden the chest improve lung capability and produce extra oxygen to the respiratory system, enhancing general pulmonary perform and effectivity.
Advantages the Endocrine Glands: Inverted poses improve blood stream to the mind and stimulate varied endocrine glands, together with the thyroid, pituitary, and reproductive glands, supporting their perform and general hormonal stability.
Enhances Cardiovascular System: The sequence acts as an cardio train, bettering coronary heart well being and circulation. It strengthens the cardiovascular system and contributes to general cardiovascular wellness.

Conclusion

Solar Salutation B is a complete train that successfully warms up the physique, stretches muscle mass, and advantages a number of bodily programs. By incorporating Solar Salutation B into your routine, you may obtain a variety of bodily and psychological advantages. Whether or not you’re a newbie or a sophisticated practitioner, following this follow information will enable you to maximize some great benefits of this dynamic sequence.