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Sun Salutations B: Moving Meditation
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Image Pose Description
yoga pose MountainFeet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.
Alternatives: Samashthiti (feet together).
Benefits: Improves posture. Strengthens legs. Engages core.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: Hands in prayer behind back. Eyes closed.
Precautions : Pregnant.
yoga pose ChairExhale, bend through knees into Chair Pose (Utkatasana). Inhale.
Benefits: Strengthens ankles, thighs, calves, spine. Stretches chest.
Video: https://www.youtube.com/embed/0_mv-gej-gg?rel=0
Modifications: Block between thighs. Join palms.
Precautions : Headache. Insomnia. LBP.
yoga pose Forward BendExhale, fold forward into a Forward Bend (Uttanasana A).
Alternatives: Tabletop. Gorilla.
Benefits: Stretch back, hams. Improves posture.
Video: https://www.youtube.com/embed/hrp6Q_QyDkc?rel=0
Modifications: Bent knees. Loop fingers around big toes.
Precautions : Back, knee, hamstring injuries.
yoga pose Half Way LiftInhale, into Half Way Lift (Uttanasana B) by flattening back and looking up.
Alternatives: Standing forward bend.
Benefits: Improves posture. Strengthens legs, abs.
Video: https://www.youtube.com/embed/74Ucde7uV7M?rel=0
Modifications: Bend knees if back is stiff.
Precautions : Back injury.
yoga pose Plank (High)Exhale, step into Plank (Chaturanga Dandasana). Draw feet together. Draw navel in. Inhale.
Alternatives: Dolphin.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/pSWYGXSNjdE?rel=0
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome
yoga pose Knees Chest ChinExhale, into Knees Chest Chin Pose (Chaturanga Dandasana) by bringing knees to floor, then chest and chin. Keep elbows tucked to sides.
Alternatives: Dolphin.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/UHvIaMSH-GI?rel=0
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome. Pregnancy.
yoga pose CobraInhale, come into Cobra (Bhujangasana).
Alternatives: Sphinx. Crocodile.
Benefits: Supple spine. Strengthen palms, wrists, toes.
Video: https://www.youtube.com/embed/wSgmClfQBrc?rel=0
Modifications: Blanket under hips. 1 or 2 legs up.
Precautions : Pregnancy. CTS. Back injury.
yoga pose Warrior IExhale, step right forward, drop left heal, come into Warrior I (arms overhead). Inhale.
Alternatives: Warrior II, III
Benefits: Stretches chest, shoulders, abs. Strengthens arms.
Video: https://www.youtube.com/embed/4hqmLOpkHrw?rel=0
Modifications: Back heel on folded blanket.
Precautions : HBP. Shoulder injury.
yoga pose Down DogExhale, into Downward Facing Dog (Adho Mukha Svanasana). Inhale.
Alternatives: Dolphin.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Modifications: Bend knees. Take feet wider apart. Lift heels up.
Precautions : Pregnant. HBP. Headache.
yoga pose Plank (High)Exhale, hands down and step back into Plank.
Alternatives: Dolphin.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/pSWYGXSNjdE?rel=0
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome
yoga pose Knees Chest ChinCome back into Knees Chest Chin Pose by bringing knees to floor, then chest and chin.
Alternatives: Dolphin.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/UHvIaMSH-GI?rel=0
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome. Pregnancy.
yoga pose Up DogInhale, scoop up into Upward Facing Dog.
Alternatives: Cobra. Sphinx. Crocodile.
Benefits: Strengthens spine, arms, wrists. Stretches shoulders.
Video: https://www.youtube.com/embed/IVavcaTyQ-Y?rel=0
Modifications: Cobra (Bhujangasana) keeping elbows bent and pelvis rooted to earth.
Precautions : Back injury. CTS. Pregnancy.
yoga pose Down DogExhale, come back into Downward Facing Dog.
Alternatives: Dolphin.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance.
Precautions : Pregnant. HBP. Headache.
yoga pose Warrior IExhale, step right forward, drop left heal, come into Warrior I (arms overhead). Inhale.
Alternatives: Warrior II, III
Benefits: Stretches chest, shoulders, abs. Strengthens arms.
Video: https://www.youtube.com/embed/4hqmLOpkHrw?rel=0
Modifications: Back heel on folded blanket.
Precautions : HBP. Shoulder injury.
yoga pose Plank (High)Exhale, hands down into Plank. Inhale.
Alternatives: Dolphin.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/pSWYGXSNjdE?rel=0
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome
yoga pose Knees Chest ChinExhale, come into Knees Chest Chin Pose by bringing knees to floor, then chest and chin.
Alternatives: Dolphin.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/UHvIaMSH-GI?rel=0
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome. Pregnancy.
yoga pose Up DogInhale, come into Upward Facing Dog.
Alternatives: Cobra. Sphinx. Crocodile.
Benefits: Strengthens spine, arms, wrists. Stretches shoulders.
Video: https://www.youtube.com/embed/IVavcaTyQ-Y?rel=0
Modifications: Blanket under hips. Tip head back slightly.
Precautions : Back injury. CTS. Pregnancy.
yoga pose Down DogExhale, into Downward Facing Dog.
Alternatives: Dolphin.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance.
Precautions : Pregnant. HBP. Headache.
yoga pose Half Way LiftInhale, step or jump feet into Half Way Lift.
Alternatives: Standing forward bend.
Benefits: Improves posture. Strengthens legs, abs.
Video: https://www.youtube.com/embed/74Ucde7uV7M?rel=0
Modifications: Bend knees if back is stiff.
Precautions : Back injury.
yoga pose Forward BendExhale, draw chest into legs (Forward Bend).
Alternatives: Tabletop. Gorilla.
Benefits: Stretch back, hams. Improves posture.
Video: https://www.youtube.com/embed/hrp6Q_QyDkc?rel=0
Modifications: Bent knees. Loop fingers around big toes.
Precautions : Back, knee, hamstring injuries.
yoga pose ChairInhale, raise arms into Chair Pose (Utkatasana).
Benefits: Strengthens ankles, thighs, calves, spine. Stretches chest.
Video: https://www.youtube.com/embed/0_mv-gej-gg?rel=0
Modifications: Block between thighs. Join palms.
Precautions : Headache. Insomnia. LBP.
yoga pose MountainExhale, rise up into Mountain. Tuck chin in. Legs slightly bent. Shoulders back and down.
Alternatives: Samashthiti (feet together).
Benefits: Improves posture. Strengthens legs. Engages core.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: Hands in prayer behind back. Eyes closed.
Precautions : Pregnant.
yoga pose End Of Sequence
yoga pose Do Your Own PracticeStart in Mountain. Lift arms alongside ears. Shift weight to heels and bend knees. Shift hips back and down as if sitting on a chair (Chair Pose). Stack knees over ankles. Bring hands into Anjali Mudra (prayer) in front of heart. Pull thighs farther back and down to lengthen your spine. Hook left elbow outside right thigh as low as you can. Press palms together. Pull palms toward navel. Push top hand down to widen top collarbone and revolve chest deeper. Keep weight on heels. Draw left thighbone back to keep hips and knees even. Gently roll belly, chest, neck, and head even more to the right, twisting deeper. Open arms wide into a straight line, pressing left arm against right thigh, leveraging twist deeper. Press left hand down into mat outside right foot and reach right arm up. Twist and open your chest. Hold. Exhale and unwind. Switch sides.
Benefits: Strengthens ankles, thighs, calves, hips, spine. Expands chest and spine.
Video: https://www.youtube.com/embed/xS-0Ryobgtg
Precautions : Headache. Insomnia. Low blood pressure.
yoga pose Relaxation
yoga pose SavasasanaLie on back. Legs and arms apart. Feet to side. Palms up. Release back to floor. Close eyes. Inhale. Let abdomen rise. Exhale. Let abdomen fall. Feel heavy with each exhale.
Benefits: Calming.
Video: https://www.youtube.com/embed/YBe1nzunHJ0
Modifications: A) Knees up. B) Blanket under knees and/or head.

Sun Salutations B Video
https://youtu.be/-r15RxP8ZzE

Sun Salutations B is from Ashtanga Yoga. In Ashtanga Yoga, Sun Salutations A is used to warm up the body before going into Sun Salutations B.  Traditionally they do 5 rounds of Sun Salutation A followed by 5 rounds of Sun Salutation B. When first starting out, that's quite a lot. So, ease yourself gently into it. 

As a moving meditation, Surya Namaskar develops focus and peace of mind. Let the breath guide each movement, and extend the movement over the entire length of each inhalation or exhalation. Your gaze follows the direction of movement, linking your mental energy with your physical action.

Sun Salutation also helps focus the mind and heart on gratitude for being alive and reminds us to savour each moment as a gift.