What's up, party people.
Welcome to yoga with Adriene.
I'm Adriene.
Today we're going to learn Surya Namaskara B or sun salutation B.
This is a set structure that you will find in a public class.
This is really a great compliment to Surya Namaskara A, which we also have a video for,
and this is a nice thing to have in your wheel house.
So that when you go to class you can find freedom within the form.
All right, let's hop on the mat and get started.
Okay, so we are going to begin at the front of the mat.
Standing tall in Tadasana.
Just take a second to connect to your breath, maybe loop the shoulders, and lengthen through
the crown of the head.
Take a deep breath in and a long breath out.
You're going to be moving with the breath today.
So taking a second here to just check in and breathe a little deeper, a little fuller.
Then on your next breath in, we'll bring the feet together and find a little softness in
the knees.
Inhale, straighten the legs, reach the fingertips up, full body stretch.
Exhale, bend the knees generously as we come into a chair pose or Utkatasana here.
So, there might be a little bit of space between your heels here.
As we send the fingertips forward, up and back, and the sit bones back back back, the
toes might lift here.
We hug the outer ribs in and we come to that strong fierce chair pose, squeezing the thighs
together, take a deep breath in.
Open your heart, maybe lift the chin just slightly.
Take one more breath here.
And on an exhale we find that forward fold.
So we can take a couple seconds to stretch it out here just talking through nice and
slow, being mindful.
And then on your next breath in we're going to inhale and lift to that flat back position,
again taking a couple breaths here to check in with that shape, pull the shoulders back,
draw the shoulder blades together, and again we hug the outer ribs in maybe draw the navel
up towards the spine.
Long neck here so you can take a look at the video and then take your gaze down.
Imagine placing a little tea cup on the back of the neck here.
Deep breath in and on an exhale we release back to the forward fold.
Great, plant the palms here and we are going to step or hop the feet back to plank position.
Deep breath in.
On an exhale lower your knees.
Lower all the way to your belly, practice cobra, or more traditionally here for sun
b we're going to rock on the toes, hug the elbows into the side body and slowly lower
down chaturanga.
We hover for a moment.
Then we flip to the tops of the feet, loop the shoulders, open the heart, and find our
upward facing dog.
Take a deep breath in, stretch it out.
Press into your foundation and on an exhale we send it back.
Downward facing dog.
Really mindful of the breath.
Great.
Drop the left heel on an inhale, let's lift the right leg up high.
On an exhale step that right foot all the way up and into your lunge.
Pivot on the back foot and then we'll inhale.
Reach the fingertips up high as we come to warrior one, Virabhadrasana one.
Find your breath here, inhale in, and on an exhale we release.
We pivot on the back foot, hands come back down to the mat, and we step the right toes
back to plank.
Take your vinyasa.
Lowering to the belly to cobra or chaturanga, to upward facing dog.
Find a big breath in as you open your heart and then use your exhale to send it back downward
dog.
Great.
Drop the right heel this time.
We lift the left leg up high, deep breath in.
On an exhale step it up into your lunge.
Pivot on the back foot and find your foundation here so super strong and then when you're
ready lift up to warrior one.
Fingertips reach up high, we bend that front knee, inhale in.
Press into the back edge of your outer edge of your back foot.
And then on an exhale, oh yeah, we release.
And planting the palms, we slide the left toes back now and vinyasa.
So it might look like this if you're new to the practice or if you're working on chaturanga
it might look like this.
And together we meet back into downward facing dog.
Deep breath in, on an exhale bend the knees generously.
Slowly bring the belly to the tops of the thighs as you look forward, inhale in again
and on an exhale step, hop, float up towards the front edge of your mat.
Deep breath in.
Forward fold.
Inhale coming back to that chair pose, we bend the knees generously, send the fingertips
forward, up, and back.
Hug the outer ribs in, draw the navel to the spine.
Take a deep breath in, smile.
And then exhale forward fold.
Inhale, halfway lift, long beautiful neck.
And exhale bow.
Inhale reach the fingertips all the way up.
Fingertips kiss up and overhead.
And exhale to the heart.
Namaste.
All right.
So that was sun salutation B, the structure of Surya Namaskara B. I just want to say that
although the motto it's fine when it feels good, it is nice to have this kind of structure
to play within to find freedom within the form as I said before.
And also to remember that a little goes a long way.
One surya namaskara B really gets the blood flowing, the juices flowing.
You can do five for a good workout, definitely gets the heart rate up.
Really nice when you can't maybe go outside for a jog or a walk because of the weather,
because of time or energy.
So, just keep this surya namaskara B in your back pocket.
Make sure to visit surya namaskara A video that we shot before and I will see you next
time.
Leave questions or comments below.
Love you, guys.
Namaste.