Solar Salutation B, referred to as Surya Namaskar B in Sanskrit, is an important sequence in Ashtanga Vinyasa yoga. This highly effective move of 19 poses builds power, flexibility, and endurance, providing a more difficult and intense follow in comparison with Solar Salutation A.
Every motion is synchronized with the breath, making a dynamic move that invigorates each physique and thoughts. Typically 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 accurately, enhancing flexibility, power, and focus. Correct respiratory and alignment are essential for maximising the advantages of this highly effective routine
1. Mountain Pose (Samasthiti or Tadasana)
- Respiration: Preserve a gradual, regular breath.
- Drishti (Gaze): Concentrate on the tip of the nostril.
Steps
- Stand tall along with your toes collectively, grounding via all 4 corners of your toes.
- Have interaction 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 via the crown of your head.
2. Awkward Chair Pose (Utkatasana)
- Respiration: Exhale (keep for a number 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, maintaining your gaze on the thumbs.
- Push your heels into the ground with out straining your knees.
- Maintain the pose and take a number 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 toes.
- Let your head hold down and permit your stomach to relaxation over your thighs.
- Convey your brow in the direction of your shins, totally inverting the higher physique whereas barely bending your elbows.
4. Half Ahead Bend (Ardha Uttanasana)
- Respiration Inhale
- Drishti (Gaze) – Third eye
Steps
- Carry 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 carry your chest, lengthening the backbone.
5. 4-Limbed Workers Pose (Chaturanga Dandasana)
- Respiration – Exhale
- Drishti (Gaze) – Tip of the nostril.
Steps
- Step your toes again, bringing them collectively.
- Press your palms firmly on the ground and bend your elbows.
- Roll onto your toes and lengthen 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 toes.
- Decrease your hips nearer to the ground.
- Increase your chest in the direction of the ceiling, bringing your decrease again into a mild 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 carry your hips in the direction of the sky.
- Lengthen your arms totally, 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.
- Regulate 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 Workers Pose (Chaturanga Dandasana)
- Respiration: Exhale.
- Drishti (Gaze): Tip of the nostril.
Steps
- Stretch your proper leg again and place each toes collectively on the ground.
- Curl your toes and press your palms firmly towards the ground.
- Bend your elbows, maintaining 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 toes 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 carry your hips in the direction of the sky.
- Stretch your chest in the direction of the ground, reducing 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 preserve your stare upon your thumbs.
13. 4 Limbed Workers Pose (Chaturanga Dandasana)
- Respiration: Exhale.
- Drishti (Gaze): Tip of the nostril.
Steps
- Convey the left foot again to satisfy the fitting, and decrease your torso towards the ground.
- Press your palms firmly towards the ground, bending your elbows to convey your physique parallel to the ground.
- Guarantee your physique is balanced in your fingers and toes, along 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 toes.
- Increase the chest upward.
- Place the thighs nearer to the ground rolling the shoulders downward away from ears to come back into upward dealing with canine pose.
15. Downward Dealing with Canine (Adho Mukha Svanasana)
- Respiration: Exhale.
- Drishti (Gaze): Tip of the nostril.
Steps
- Carry 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.
- Carry 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 toes.
- Convey 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, reducing your hips as if sitting in a chair.
- Elevate your arms overhead, maintaining your torso upright.
- Have interaction your core and press your toes 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.
- Calm down your hips and shoulders.
- Maintain the pose and take a number of breaths till your respiratory returns to regular.
Observe-up Poses
Calm down the entire physique after finishing the Surya Namaskar B sequence.
Contraindications
- Keep away from when you have shoulder, arm, or wrist accidents as a consequence of weight-bearing poses.
- Chorus from training when you have decrease again points or different again issues.
- Skip this sequence when you have hypertension as it may well elevate coronary heart charge.
- Keep away from when you have wrist or leg accidents, because the poses could worsen these situations.
- Pregnant girls ought to skip Solar Salutation B as a consequence of its depth and bodily calls for.
Newbie’s suggestions and modifications
- Preserve toes barely aside in Chair Pose to make dropping the buttocks simpler.
- Place fingers on the waist or thighs as an alternative of elevating them overhead, and preserve your gaze ahead.
- In Standing Ahead Bend, preserve knees barely bent to succeed in the ground extra simply, and use fingertips on the ground as an alternative of palms if wanted.
- For Half Ahead Bend, place fingers on the shins and carry the neck to a cushty stage to lift the chest.
- In 4-Limbed Workers Pose, use a block beneath the chin or bend knees to the ground for higher steadiness.
- Modify Upward-Dealing with Canine to Cobra Pose till you construct sufficient arm power.
- In Downward-Dealing with Canine, scale back the space between arms and toes whereas guaranteeing correct alignment.
- To transition from Downward-Dealing with Canine to Warrior I, bend the knees and convey one leg ahead.
Solar Salutation B Advantages
Practising Solar Salutation B provides many advantages, resembling higher flexibility, power, and general power. It additionally helps enhance your posture, steadiness, and focus, making it an essential 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 enlargement of the belly muscle groups tones the complete physique and makes the muscle groups stronger.
- Improves Physique Flexibility: The stretching of the backbone, chest, and limbs, together with the lively move of prana (life drive), will increase blood move and suppleness. This helps improve the mobility of the complete muscular system.
- Facilitates Cleansing: 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 belly stretches and poses therapeutic massage the digestive organs, stimulating the move of digestive enzymes and juices. This helps activate and enhance the digestive system.
- Improves Pulmonary Capabilities: Poses that broaden the chest improve lung capability and convey extra oxygen to the respiratory system, enhancing general pulmonary operate and effectivity.
- Advantages the Endocrine Glands: Inverted poses improve blood move to the mind and stimulate numerous endocrine glands, together with the thyroid, pituitary, and reproductive glands, supporting their operate and general hormonal steadiness.
- Enhances Cardiovascular System: The sequence acts as an cardio train, enhancing 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 groups, and advantages a number of bodily techniques. By incorporating Solar Salutation B into your routine, you’ll be able to obtain a variety of bodily and psychological advantages. Whether or not you’re a newbie or a complicated practitioner, following this follow information will assist you maximize the benefits of this dynamic sequence.
