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what's up party people welcome to yoga

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with Adriene I'm Adriene today we're

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going to learn Surya namaskara B or Sun

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Salutation B this is a set structure

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that you will find in a public class

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this is really great compliment to Surya

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namaskara a which we also have a video

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for and this is a nice thing to have in

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your wheelhouse so that when you go to

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class you can find freedom within the

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forum alright let's hop on the mat and

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get started

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okay so we're going to begin at the

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event standing tall in Tadasana just

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take a second to connect to your breath

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maybe loop the shoulders and lengthen

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through the crown of the head take a

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deep breath in and a long breath out I'm

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going to be moving with the breath today

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so taking a second here to just check in

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and breathe a little deeper a little

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fuller

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then on your next breath in we'll bring

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the feet together and find a little

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softness in the knees inhale straighten

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the legs reach the fingertips up full

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body stretch exhale bend the knees

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generously we come into a chair pose

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aruka tossin here so there might be a

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little bit of space between your heels

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here as we send the fingertips forward

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up and back and the sit bones back back

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back the toes might lift here we hug the

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outer ribs in and we come to that strong

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fierce chair pose squeezing the thighs

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together take a deep breath in open your

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heart maybe lift the chin just slightly

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take one more breath here and on an

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exhale we find that forward fold

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so we can take a couple seconds to

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stretch it out here just talking through

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nice and slow being mindful and then on

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your next breath in we're going to

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inhale lift to that flat back position

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again taking a couple breaths here to

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check in with that shape pull the

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shoulders back draw the shoulder blades

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together and again we hug the outer ribs

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in maybe draw the navel up towards the

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spine long neck here so you can take a

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look at the video and then take your

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gaze down imagine placing a little

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teacup on the back of the neck here deep

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breath in and on an exhale we release

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back to the forward fold

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great plant the palms here and we're

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going to step or hop the feet back to

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plank position deep breath in on an

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exhale lower your knees lower all the

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way to your belly practice Cobra or more

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traditionally here for Sun B we're going

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to rock on the toes hug the elbows into

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the side body and slowly lower down

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chaturanga we hover for a moment then we

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flip to the tops of the feet loop the

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shoulders open the heart and find our

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upward facing dog take a deep breath in

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stretch it out press in your foundation

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and on an exhale we send it back to

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downward facing dog really mindful of

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the breath

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great drop the left heel on an inhale

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let's lift the right leg up high on an

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exhale step that right foot all the way

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up and into your lunge pivot on the back

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foot and then we'll inhale reach the

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fingertips up high as we come to warrior

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one beer good asana one find your breath

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here inhale in and on an exhale we

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release we pivot on the back foot hands

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come back down to the mat and we step

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the right toes back to plank take your

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vinyasa lowering to the belly to Cobra

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or chaturanga to upward facing dog find

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a big breath in as you open your heart

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and then use your exhale to send it back

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downward dog great drop the right heel

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this time we lift the left leg up high

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deep breath in on an exhale step it up

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into your lunge pivot on the back foot

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find your foundation here so super

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strong and then when you're ready lift

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up to warrior one fingertips reach up

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high we Bend that front knee inhale in

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press into the back edge of your outer

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edge of your back foot sorry and then on

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an exhale oh yeah and planting the palms

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we slide the left toes back now and

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vinyasa so it might look like this if

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you're new to the practice you're

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working on chaturanga might look like

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this and together we meet back in

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downward facing dog

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deep breath in on an exhale bend the

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knees generously slowly bring the belly

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to the tops of the thighs as you look

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forward inhaling again and on an exhale

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step hop float up towards the front edge

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of your mat deep breath in forward fold

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inhale coming back to that chair pose we

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bend the knees generously send the

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fingertips forward up and back hug the

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outer ribs in draw the navel to the

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spine take a deep breath in smile and

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then exhale forward fold inhale halfway

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lift long beautiful neck and exhale bow

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inhale reach the fingertips all the way

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up fingertips kiss up and overhead and

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exhale to the heart namaste

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alright so that was Sun Salutation be

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the structure of Surya namaskara B I

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just want to say that you know although

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the motto is fine what feels good it is

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nice to have this kind of structure to

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play within to find freedom within the

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form as I said before and also to just

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remember that a little goes a long way

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one Surya Namaskar B really gets the

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blood flowing the juices flowing you can

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do five for a good workout definitely

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gets the heart rate up really nice when

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you can't maybe go outside for a jog or

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walk because of the weather because of

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time or energy so just keep this Surya

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namaskara B in your back pocket make

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sure to visit Surya namaskara a video

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that we shot before and I will see you

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next time leave questions or comments

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below love you guys