If you are familiar with yoga, surely you have heard of and practiced at least one sun salutation. But did you know that there is more than one variation? Today I’m going to walk you through the “B” series, the “A” series’ lesser-known sibling, but just as important! Incorporating leg-strengthening poses like Warrior I and Chair Pose, this version will build heat quickly and get you ready for a strong Vinyasa flow!
- Begin in Mountain Pose. This is a great time to set your intention, focus on grounding, breathe deeply, and clear your mind of any unnecessary clutter!
- Sweep your arms up and bend your knees to get into Chair Pose. Hold for 3 breaths.
- Dive forward, straightening your legs, and fold into Standing Forward Fold with an exhale.
- Inhale, straightening your back and coming onto your fingertips, offering your chest forward in Standing Half Forward Bend.
- Place your palms on the floor, and jump or step back and lower into Chaturanga with an exhale.
- On an inhale, pull your chest through your arms into Upward Facing Dog.
- Exhale back into Downward Facing Dog. Hold here for a few breaths, pedaling out your feet if you need it.
- Step your right foot between your hands and raise up with an inhale into Warrior I.
- Flow through a Vinyasa (Chaturanga, Upward Dog, Down Dog) and repeat Warrior I with your left foot forward.
- Flor through another Vinyasa until you end up in Down Dog. Take a few breaths.
- Look at the space between your hands and walk or jump (lightly!) so that your feet are in between your hands and you are in a forward fold.
- Inhale and stretch forward into a Standing Half Forward Bend.
- Exhale back down over your legs in a forward fold.
- Bend your knees and raise your arms high for another Chair Pose.
- Straighten your legs, and bring your hands to your heart in Mountain Pose.
As always, listen to your body and tweak as necessary. Yoga should always be a challenge but never should hurt!
Curious about Sun Salutation A? Click here!
