1 00:00:00,089 --> 00:00:01,560 what's up party people welcome to yoga 2 00:00:01,560 --> 00:00:03,240 with Adriene I'm Adriene today we're 3 00:00:03,240 --> 00:00:05,549 going to learn Surya namaskara B or Sun 4 00:00:05,549 --> 00:00:09,269 Salutation B this is a set structure 5 00:00:09,269 --> 00:00:11,660 that you will find in a public class 6 00:00:11,660 --> 00:00:14,610 this is really great compliment to Surya 7 00:00:14,610 --> 00:00:16,440 namaskara a which we also have a video 8 00:00:16,440 --> 00:00:19,109 for and this is a nice thing to have in 9 00:00:19,109 --> 00:00:20,369 your wheelhouse so that when you go to 10 00:00:20,369 --> 00:00:22,710 class you can find freedom within the 11 00:00:22,710 --> 00:00:24,330 forum alright let's hop on the mat and 12 00:00:24,330 --> 00:00:26,750 get started 13 00:00:36,280 --> 00:00:38,989 okay so we're going to begin at the 14 00:00:38,989 --> 00:00:43,340 event standing tall in Tadasana just 15 00:00:43,340 --> 00:00:44,930 take a second to connect to your breath 16 00:00:44,930 --> 00:00:47,989 maybe loop the shoulders and lengthen 17 00:00:47,989 --> 00:00:51,019 through the crown of the head take a 18 00:00:51,019 --> 00:00:57,710 deep breath in and a long breath out I'm 19 00:00:57,710 --> 00:01:00,699 going to be moving with the breath today 20 00:01:00,699 --> 00:01:04,239 so taking a second here to just check in 21 00:01:04,239 --> 00:01:07,100 and breathe a little deeper a little 22 00:01:07,100 --> 00:01:09,339 fuller 23 00:01:19,799 --> 00:01:22,929 then on your next breath in we'll bring 24 00:01:22,929 --> 00:01:25,030 the feet together and find a little 25 00:01:25,030 --> 00:01:28,630 softness in the knees inhale straighten 26 00:01:28,630 --> 00:01:30,609 the legs reach the fingertips up full 27 00:01:30,609 --> 00:01:33,429 body stretch exhale bend the knees 28 00:01:33,429 --> 00:01:35,500 generously we come into a chair pose 29 00:01:35,500 --> 00:01:37,719 aruka tossin here so there might be a 30 00:01:37,719 --> 00:01:39,399 little bit of space between your heels 31 00:01:39,399 --> 00:01:41,579 here as we send the fingertips forward 32 00:01:41,579 --> 00:01:44,649 up and back and the sit bones back back 33 00:01:44,649 --> 00:01:47,349 back the toes might lift here we hug the 34 00:01:47,349 --> 00:01:49,750 outer ribs in and we come to that strong 35 00:01:49,750 --> 00:01:52,599 fierce chair pose squeezing the thighs 36 00:01:52,599 --> 00:01:54,700 together take a deep breath in open your 37 00:01:54,700 --> 00:01:58,110 heart maybe lift the chin just slightly 38 00:01:59,969 --> 00:02:04,239 take one more breath here and on an 39 00:02:04,239 --> 00:02:07,560 exhale we find that forward fold 40 00:02:07,560 --> 00:02:09,609 so we can take a couple seconds to 41 00:02:09,609 --> 00:02:11,349 stretch it out here just talking through 42 00:02:11,349 --> 00:02:16,329 nice and slow being mindful and then on 43 00:02:16,329 --> 00:02:18,340 your next breath in we're going to 44 00:02:18,340 --> 00:02:19,989 inhale lift to that flat back position 45 00:02:19,989 --> 00:02:21,940 again taking a couple breaths here to 46 00:02:21,940 --> 00:02:23,799 check in with that shape pull the 47 00:02:23,799 --> 00:02:25,870 shoulders back draw the shoulder blades 48 00:02:25,870 --> 00:02:28,599 together and again we hug the outer ribs 49 00:02:28,599 --> 00:02:30,400 in maybe draw the navel up towards the 50 00:02:30,400 --> 00:02:33,010 spine long neck here so you can take a 51 00:02:33,010 --> 00:02:34,180 look at the video and then take your 52 00:02:34,180 --> 00:02:36,819 gaze down imagine placing a little 53 00:02:36,819 --> 00:02:39,190 teacup on the back of the neck here deep 54 00:02:39,190 --> 00:02:43,870 breath in and on an exhale we release 55 00:02:43,870 --> 00:02:45,549 back to the forward fold 56 00:02:45,549 --> 00:02:48,790 great plant the palms here and we're 57 00:02:48,790 --> 00:02:50,889 going to step or hop the feet back to 58 00:02:50,889 --> 00:02:54,760 plank position deep breath in on an 59 00:02:54,760 --> 00:02:56,799 exhale lower your knees lower all the 60 00:02:56,799 --> 00:02:59,680 way to your belly practice Cobra or more 61 00:02:59,680 --> 00:03:01,630 traditionally here for Sun B we're going 62 00:03:01,630 --> 00:03:03,819 to rock on the toes hug the elbows into 63 00:03:03,819 --> 00:03:05,799 the side body and slowly lower down 64 00:03:05,799 --> 00:03:08,410 chaturanga we hover for a moment then we 65 00:03:08,410 --> 00:03:10,540 flip to the tops of the feet loop the 66 00:03:10,540 --> 00:03:12,669 shoulders open the heart and find our 67 00:03:12,669 --> 00:03:15,489 upward facing dog take a deep breath in 68 00:03:15,489 --> 00:03:17,109 stretch it out press in your foundation 69 00:03:17,109 --> 00:03:22,200 and on an exhale we send it back to 70 00:03:22,200 --> 00:03:25,720 downward facing dog really mindful of 71 00:03:25,720 --> 00:03:26,870 the breath 72 00:03:26,870 --> 00:03:29,610 great drop the left heel on an inhale 73 00:03:29,610 --> 00:03:32,190 let's lift the right leg up high on an 74 00:03:32,190 --> 00:03:34,290 exhale step that right foot all the way 75 00:03:34,290 --> 00:03:36,750 up and into your lunge pivot on the back 76 00:03:36,750 --> 00:03:39,840 foot and then we'll inhale reach the 77 00:03:39,840 --> 00:03:42,390 fingertips up high as we come to warrior 78 00:03:42,390 --> 00:03:46,170 one beer good asana one find your breath 79 00:03:46,170 --> 00:03:50,190 here inhale in and on an exhale we 80 00:03:50,190 --> 00:03:52,680 release we pivot on the back foot hands 81 00:03:52,680 --> 00:03:55,260 come back down to the mat and we step 82 00:03:55,260 --> 00:03:58,770 the right toes back to plank take your 83 00:03:58,770 --> 00:04:01,590 vinyasa lowering to the belly to Cobra 84 00:04:01,590 --> 00:04:06,150 or chaturanga to upward facing dog find 85 00:04:06,150 --> 00:04:07,830 a big breath in as you open your heart 86 00:04:07,830 --> 00:04:11,990 and then use your exhale to send it back 87 00:04:11,990 --> 00:04:15,180 downward dog great drop the right heel 88 00:04:15,180 --> 00:04:16,980 this time we lift the left leg up high 89 00:04:16,980 --> 00:04:20,040 deep breath in on an exhale step it up 90 00:04:20,040 --> 00:04:23,640 into your lunge pivot on the back foot 91 00:04:23,640 --> 00:04:26,190 find your foundation here so super 92 00:04:26,190 --> 00:04:28,650 strong and then when you're ready lift 93 00:04:28,650 --> 00:04:32,669 up to warrior one fingertips reach up 94 00:04:32,669 --> 00:04:34,590 high we Bend that front knee inhale in 95 00:04:34,590 --> 00:04:37,169 press into the back edge of your outer 96 00:04:37,169 --> 00:04:39,540 edge of your back foot sorry and then on 97 00:04:39,540 --> 00:04:44,310 an exhale oh yeah and planting the palms 98 00:04:44,310 --> 00:04:46,110 we slide the left toes back now and 99 00:04:46,110 --> 00:04:48,060 vinyasa so it might look like this if 100 00:04:48,060 --> 00:04:49,380 you're new to the practice you're 101 00:04:49,380 --> 00:04:50,640 working on chaturanga might look like 102 00:04:50,640 --> 00:04:57,419 this and together we meet back in 103 00:04:57,419 --> 00:04:59,000 downward facing dog 104 00:04:59,000 --> 00:05:02,130 deep breath in on an exhale bend the 105 00:05:02,130 --> 00:05:04,230 knees generously slowly bring the belly 106 00:05:04,230 --> 00:05:05,820 to the tops of the thighs as you look 107 00:05:05,820 --> 00:05:08,630 forward inhaling again and on an exhale 108 00:05:08,630 --> 00:05:11,340 step hop float up towards the front edge 109 00:05:11,340 --> 00:05:16,130 of your mat deep breath in forward fold 110 00:05:16,130 --> 00:05:19,110 inhale coming back to that chair pose we 111 00:05:19,110 --> 00:05:20,550 bend the knees generously send the 112 00:05:20,550 --> 00:05:22,380 fingertips forward up and back hug the 113 00:05:22,380 --> 00:05:24,900 outer ribs in draw the navel to the 114 00:05:24,900 --> 00:05:27,630 spine take a deep breath in smile and 115 00:05:27,630 --> 00:05:31,620 then exhale forward fold inhale halfway 116 00:05:31,620 --> 00:05:37,509 lift long beautiful neck and exhale bow 117 00:05:37,509 --> 00:05:39,979 inhale reach the fingertips all the way 118 00:05:39,979 --> 00:05:42,759 up fingertips kiss up and overhead and 119 00:05:42,759 --> 00:05:47,500 exhale to the heart namaste 120 00:08:06,539 --> 00:08:09,219 alright so that was Sun Salutation be 121 00:08:09,219 --> 00:08:11,409 the structure of Surya namaskara B I 122 00:08:11,409 --> 00:08:14,469 just want to say that you know although 123 00:08:14,469 --> 00:08:16,149 the motto is fine what feels good it is 124 00:08:16,149 --> 00:08:18,129 nice to have this kind of structure to 125 00:08:18,129 --> 00:08:20,409 play within to find freedom within the 126 00:08:20,409 --> 00:08:22,749 form as I said before and also to just 127 00:08:22,749 --> 00:08:24,759 remember that a little goes a long way 128 00:08:24,759 --> 00:08:27,460 one Surya Namaskar B really gets the 129 00:08:27,460 --> 00:08:29,979 blood flowing the juices flowing you can 130 00:08:29,979 --> 00:08:31,749 do five for a good workout definitely 131 00:08:31,749 --> 00:08:33,909 gets the heart rate up really nice when 132 00:08:33,909 --> 00:08:35,889 you can't maybe go outside for a jog or 133 00:08:35,889 --> 00:08:37,360 walk because of the weather because of 134 00:08:37,360 --> 00:08:40,029 time or energy so just keep this Surya 135 00:08:40,029 --> 00:08:41,889 namaskara B in your back pocket make 136 00:08:41,889 --> 00:08:44,169 sure to visit Surya namaskara a video 137 00:08:44,169 --> 00:08:46,870 that we shot before and I will see you 138 00:08:46,870 --> 00:08:48,250 next time leave questions or comments 139 00:08:48,250 --> 00:08:51,329 below love you guys