Sun Salutation (Surya Namashkar):

Hey What's up, Welcome to Warrior Fitness Zone I'm Kailash Rathod. 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.

The structure of Surya Namaskara B. I just want to say that although the motto it's fine when it feels good, 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 may be 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. Namaste.

We are going to begin at the front of the mat. Standing tall in Tadasana. Just take a second to connect to your breath, may be 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, 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 teacup 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 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. Finger tips kiss up and overhead. And exhale to the heart. Namaste.

    • Mantra For 1st Pose
      “Om Mitraya Namah”
      Meaning: O friend of the world, Salutation to you.
      बीज मंत्र:: om hrām (ॐ ह्रां)

  • 2. HASTA UTTANASANA - Inhale
    • Mantra For 2nd Pose
      “Om Ravaye Namah”
      Meaning: Lord sun, who brings hustle and bustle in the world, Salutation to you.
      बीज मंत्र:: om hrīm (ॐ ह्रीं)

  • 3. HASTAPADASANA - Exhale
    • Mantra For 3rd Pose
      “Om Suryaya Namah”
      Meaning: Salutation to the sun god, who gave life to the world.
      बीज मंत्र: om hrūm (ॐ ह्रूं)

    • Mantra For 4th Pose
      “Om Bhanave Namaha”
      Meaning: O light, Salutation to you.
      बीज मंत्र:: om hraim (ॐ ह्रैं)

    • Mantra For 5th Pose
      “Om Khagaya Namaha”
      Meaning: O God who moves the sky, Salutation to you.
      बीज मंत्र:: om hraum (ॐ ह्रौं)

  • 6. ASHTANGA NAMASKARA - On the next Exhale
    • Mantra For 6th Pose
      “Om Pushne Namah”
      Meaning: O Nurturer of the World, Salutation to you.
      बीज मंत्र: om hraḥ (ॐ ह्रः)

  • 7. BHUJANGASANA - Inhale
    • Mantra For 7th Pose
      “Om Hiraṇya Garbhaya Namah”
      Meaning: Hey lucent, Salutation to you.
      बीज मंत्र: om hram (ॐ ह्रां)

    • Mantra For 8th Pose
      “Om Marichaye Namah”
      Meaning: Hey boss of the rays, salutation to you.
      बीज मंत्र: om hrim (ॐ ह्रीं)

    • Mantra For 9th Pose
      “Om Adityaya Namah”
      Meaning: Hey protector of the world, salutation to you.
      बीज मंत्र: om hrūm (ॐ ह्रूं)

  • 10. UTANASANA - Exhale
    • Mantra For 10th Pose
      “Om Savitre Namah”
      Meaning: Hey creator of the world, salutation to you.
      बीज मंत्र: om hraim (ॐ ह्रैं)

    • 11. HASTA UTANASANA - Inhale
    • Mantra For 11th Pose
      “Om Arkaya Namah”
      Meaning: Hey purity giver, salutation to you.
      बीज मंत्र: om hraum (hj ह्रौं)

    • 12. PRANAMASANA - Exhale
    • Mantra For 12th Pose
      “Om Bhāskarāya Namaḥ”
      Meaning: Hey light giver, salutation to you.
      बीज मंत्र: om hraḥ (ॐ ह्रः)
  • Increase immunity.
  • Strengthens Muscles
  • Warms the body
  • Activates the flow of prana
  • Improves the flexibility of the body
  • Awakens the mind and the body.
  • Removes toxins.
  • Lengthens the spinal cord.
  • Increase immunity.
  • Contraindications and Cautions

  • Pregnant Women should most certainly avoid the practice of Surya Namaskar
  • Injury at the wrists or legs and at the shoulder will make this practice very difficult
  • High Blood Pressure patients should go slow with their yoga practice and must completely avoid the practice of Sun Salutations
  • General body weakness, is not considered a great situation to practice Surya Namaskar
  • lower back or a bad back will not support as the spine expands and contracts putting pressure on the lower back and the hip.