what's up party people welcome to yoga

with Adriene I'm Adriene today we're

going to learn Surya namaskara B or Sun

Salutation B this is a set structure

that you will find in a public class

this is really great compliment to Surya

namaskara a which we also have a video

for and this is a nice thing to have in

your wheelhouse so that when you go to

class you can find freedom within the

forum alright let's hop on the mat and

get started

okay so we're going to begin at the

event standing tall in Tadasana just

take a second to connect to your breath

maybe loop the shoulders and lengthen

through the crown of the head take a

deep breath in and a long breath out I'm

going to be moving with the breath today

so taking a second here to just check in

and breathe a little deeper a little

fuller

then on your next breath in we'll bring

the feet together and find a little

softness in the knees inhale straighten

the legs reach the fingertips up full

body stretch exhale bend the knees

generously we come into a chair pose

aruka tossin here so there might be a

little bit of space between your heels

here as we send the fingertips forward

up and back and the sit bones back back

back the toes might lift here we hug the

outer ribs in and we come to that strong

fierce chair pose squeezing the thighs

together take a deep breath in open your

heart maybe lift the chin just slightly

take one more breath here and on an

exhale we find that forward fold

so we can take a couple seconds to

stretch it out here just talking through

nice and slow being mindful and then on

your next breath in we're going to

inhale lift to that flat back position

again taking a couple breaths here to

check in with that shape pull the

shoulders back draw the shoulder blades

together and again we hug the outer ribs

in maybe draw the navel up towards the

spine long neck here so you can take a

look at the video and then take your

gaze down imagine placing a little

teacup on the back of the neck here deep

breath in and on an exhale we release

back to the forward fold

great plant the palms here and we're

going to step or hop the feet back to

plank position deep breath in on an

exhale lower your knees lower all the

way to your belly practice Cobra or more

traditionally here for Sun B we're going

to rock on the toes hug the elbows into

the side body and slowly lower down

chaturanga we hover for a moment then we

flip to the tops of the feet loop the

shoulders open the heart and find our

upward facing dog take a deep breath in

stretch it out press in your foundation

and on an exhale we send it back to

downward facing dog really mindful of

the breath

great drop the left heel on an inhale

let's lift the right leg up high on an

exhale step that right foot all the way

up and into your lunge pivot on the back

foot and then we'll inhale reach the

fingertips up high as we come to warrior

one beer good asana one find your breath

here inhale in and on an exhale we

release we pivot on the back foot hands

come back down to the mat and we step

the right toes back to plank take your

vinyasa lowering to the belly to Cobra

or chaturanga to upward facing dog find

a big breath in as you open your heart

and then use your exhale to send it back

downward dog great drop the right heel

this time we lift the left leg up high

deep breath in on an exhale step it up

into your lunge pivot on the back foot

find your foundation here so super

strong and then when you're ready lift

up to warrior one fingertips reach up

high we Bend that front knee inhale in

press into the back edge of your outer

edge of your back foot sorry and then on

an exhale oh yeah and planting the palms

we slide the left toes back now and

vinyasa so it might look like this if

you're new to the practice you're

working on chaturanga might look like

this and together we meet back in

downward facing dog

deep breath in on an exhale bend the

knees generously slowly bring the belly

to the tops of the thighs as you look

forward inhaling again and on an exhale

step hop float up towards the front edge

of your mat deep breath in forward fold

inhale coming back to that chair pose we

bend the knees generously send the

fingertips forward up and back hug the

outer ribs in draw the navel to the

spine take a deep breath in smile and

then exhale forward fold inhale halfway

lift long beautiful neck and exhale bow

inhale reach the fingertips all the way

up fingertips kiss up and overhead and

exhale to the heart namaste

alright so that was Sun Salutation be

the structure of Surya namaskara B I

just want to say that you know although

the motto is fine what feels good it is

nice to have this kind of structure to

play within to find freedom within the

form as I said before and also to just

remember that a little goes a long way

one Surya Namaskar B really gets the

blood flowing the juices flowing you can

do five for a good workout definitely

gets the heart rate up really nice when

you can't maybe go outside for a jog or

walk because of the weather because of

time or energy so just keep this Surya

namaskara B in your back pocket make

sure to visit Surya namaskara a video

that we shot before and I will see you

next time leave questions or comments

below love you guys