Suryanamaskara B

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1. Samasthiti (Mountain Pose): Begin in mountain pose, feet hip-width apart, hands in prayer position.
2. Urdhva Hastasana (Upward Salute): Inhale, raise your arms overhead, reaching for the sky.
3. Uttanasana (Standing Forward Bend): Exhale, fold forward from the hips, keeping a slight bend in the knees.
4. Ardha Uttanasana (Half Standing Forward Bend): Inhale, flatten the back and gaze forward.
5. Anjaneyasana (Low Lunge): Exhale, step the right foot back and lower the right knee to the floor. Extend the arms forward and up, reaching for the sky.
6. Chaturanga Dandasana (Four-Limbed Staff Pose): Inhale, bring the left foot back to meet the right, coming into a plank position. Lower down into Chaturanga.
7. Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, roll over the tops of your feet, straighten the arms, and lift the chest.
8. Adho Mukha Svanasana (Downward-Facing Dog): Exhale, tuck the toes and lift the hips up and back.
9. Virabhadrasana I (Warrior I Pose): Inhale, step the right foot forward between the hands. Rise up into Warrior I, bending the right knee, extending the arms overhead, and gazing forward.
10. Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale, step the right foot back to plank and lower down into Chaturanga.
11. Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, roll over the tops of your feet and lift the chest.
12. Adho Mukha Svanasana (Downward-Facing Dog): Exhale, lift the hips up and back.
13. Anjaneyasana (Low Lunge): Inhale, step the left foot forward between the hands and rise up into a low lunge on the left side.
14. Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale, step the left foot back to plank and lower down into Chaturanga.
15. Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, roll over the tops of your feet and lift the chest.
16. Adho Mukha Svanasana (Downward-Facing Dog): Exhale, lift the hips up and back.
17. Ardha Uttanasana (Half Standing Forward Bend): Inhale, step or jump forward to the top of the mat.
18. Uttanasana (Standing Forward Bend): Exhale, fold forward.
19. Urdhva Hastasana (Upward Salute): Inhale, rise up with arms overhead.
20. Samasthiti (Mountain Pose): Exhale, lower the arms and return to mountain pose.

Key Points:

• Breath: Coordinate each movement with the breath.
• Alignment: Maintain proper alignment in each pose.
• Modifications: Modify poses as needed.
• Drishti (Gaze point): Focus on a fixed point.
• Vinyasa (Flow): Move smoothly between poses.

Surya Namaskar B is a vigorous sequence that builds heat, strength, and flexibility. It is a key component of the Ashtanga practice and can be a challenging but rewarding practice on its own.