• How to do Surya Namaskar B (Sun Salutation B)

    Learning how to do Surya Namaskar B isn’t as difficult as you might think. In this tutorial, we give you video lessons that break down the individual poses, so you know exactly how to do Sun Salutation B. You’ll learn how to do each pose in the sequence correctly, and then follow along with the video that ties all of the poses together for you at the end of this post.

    If you already know how to do Surya Namaskar A, you’re well on your way to knowing how to do Surya Namaskar B. Sun Salutation B adds a few more poses to the sequence to ignite that inner fire and build heat in your body.

    In the beginning, you’ll take time to learn each individual pose. Once you can flow through the poses from memory, you will be able to do the poses with the corresponding breaths.

    Let’s start from the beginning and take you through each pose in Surya Namaskar B in order. Follow along with the video instructions to give you a better understanding of the pose. At the bottom of the post, you’ll find a full practice of the sequence that you can practice with.

    Samasthiti (Mountain Pose)

    Stand at the top of your mat with your feet together and your arms at your sides.

    Utkatasana (Chair Pose)

    From mountain pose inhale and sink down into chair pose by bending your knees like you are going to sit down. Bring your palms together over your head and look up at your thumbs.

    Uttanasana (Standing Forward Bend)

    Exhale and straighten your legs. Fold your torso forward over your thighs into standing forward bend pose. Bend from your hips. You can bring your hands to the floor, or if you can’t reach the floor, place your hands on your shins.

    Ardha Uttanasana (Half Forward Bend)

    From uttanasana, inhale and straighten your back, coming up onto your fingertips if your hands are on the floor and look forward. You can bend your knees slightly if you need to.

    Chaturanga Dandasana (Four Limbed Staff Pose)

    Exhale and place your palms flat on the floor. Step back into plank pose and lower down like you are going to do a push-up. This is chaturanga dandasana. Keep your elbows close to your body and stay broad through the collarbone.

    Urdhva Mukha Svanasana (Upward Facing Dog)

    Inhale and point your feet behind you and straighten your arms to come up into upward facing dog. Your legs are engaged. Your knees and pelvis are off of the ground.

    Adho Mukha Svanasana (Downward Facing Dog Pose)

    Exhale and roll your toes over. Send your hips back and up to downward facing dog. Straighten your legs and bring your heels down into the ground.

    Virabhadrasana A (Warrior I)

    Inhale and step your right foot forward between your hands. Rise up into warrior I pose.

    Chaturanga Dandasana (Four Limbed Staff Pose)

    Exhale and step back to chaturanga dandasana.

    Urdhva Mukha Svanasana (Upward Facing Dog)

    Inhale and move into upward facing dog again.

    Adho Mukha Svanasana (Downward Facing Dog Pose)

    Exhale and return to downward facing dog.

    Virabhadrasana A (Warrior I)

    Now inhale and repeat warrior I but on the left side, so step your left foot forward.

    Chaturanga Dandasana (Four Limbed Staff Pose)

    Exhale and step back to chaturanga dandasana.

    Urdhva Mukha Svanasana (Upward Facing Dog)

    Inhale and move into upward facing dog again.

    Adho Mukha Svanasana (Downward Facing Dog Pose)

    Exhale and return to downward facing dog. Stay in this pose for five breaths. Allow yourself to settle into the pose. Check in with your breath and make sure it is steady and even.

    Ardha Uttanasana (Half Forward Bend)

    Inhale and step forward, returning to half forward bend.

    Uttanasana (Standing Forward Bend)

    Exhale and bend from your hips into standing forward fold. Now that you’re warm, you’ll find that you’re a bit more flexible.

    Utkatasana (Chair Pose)

    Inhale and return to chair pose.

    Samasthiti (Mountain Pose)

    Exhale and end the sequence by returning to mountain pose.

    Repeat this sequence of poses as many times as you like. You can follow along with this video to see how all of the poses fit together.

  • Beginner Yoga Practice to Start Your Day

    “Spend your time building a good foundation for your practice and then let everything else flower from that.” Kino MacGregor

    Do you want to start your day with a yoga practice, but don’t know how to begin? This beginner yoga practice is perfect for people who are just starting out, and it only takes 20 minutes.

    There are many benefits to practicing in the morning. Practicing first thing in the morning …

    Sets your intention for the rest of the day:

    When you wake up in the morning and do your yoga practice, it sets the intention for the rest of your day. You’re telling yourself that you’re going to take care of yourself and do something good for your body. This positive intention will stay with you throughout the day and help you make better choices.

    Boosts your energy:

    Yoga is a great way to boost your energy levels. It gets your blood flowing and your heart rate up. It also helps to oxygenate your cells and wake up your brain. All of this combined will give you more energy throughout the day.

    Stops you from procrastinating about doing your practice:

    When you have a yoga practice that you can do in the morning, it stops you from procrastinating about doing your yoga. You can just roll out of bed and do it. No more excuses!

    Puts you in a better mood:

    Yoga has been shown to improve mood and reduce stress. When you start your day with a yoga practice, you’re putting yourself in a better mood for the rest of the day.

    Dopamine is a feel-good neurotransmitter that helps to improve mood and increase motivation. When you do a yoga practice, it increases dopamine levels in the brain, which will help to improve your mood and increase your motivation.

    Combats stress:

    Yoga has been shown to combat stress by reducing the levels of the stress hormone cortisol. When you do a yoga practice in the morning, you’re helping to combat stress for the rest of the day.

    Boosts your immune system:

    The deep breathing and movement help to increase the flow of lymph, which helps to fight infection and improve immunity.

    Makes you feel great:

    Yoga just makes you feel great. It’s a chance to move your body, breathe deeply, and connect with yourself. When you start your day with a yoga practice, you’re starting your day off on the right foot. You’re telling yourself that you’re worth taking care of and that you deserve to feel great.

    Watch this video with Kino for a simple beginner yoga practice you can incorporate into your morning routine.

    So, there you have it. A morning yoga practice for beginners that you can do to start your day off right. Remember to always listen to your body when you practice.

    Do you want more yoga classes like this one? Start your Omstars membership today to access daily LIVE classes and more than 4,000 on-demand yoga classes. Sign up today!