- 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 a great
complement 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 form.

Alright, let's hop on
the mat and get started.

(upbeat music)

Okay, so we're going to
begin at the front of the mat.

Staining 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.

We're gonna 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 or Ukutasan 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 gonna 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 gonna 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 gonna 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 into your foundation,
and on an exhale,

we send it back, woo, 
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 I,

Virabhadrasana I.

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 I.

Fingertips reach up high,
we bend that front knee,

inhale in, press into the

back edge of,
outer edge back foot, sorry.

And then on an exhale,
oh yeah, we release.

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 or

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.

Inhale in 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.

(soft music)

Alright, so that
was Sun Salutation B,

the structure of
Surya Namaskara B.

I just want to say that,
you know,

although the motto is
Find 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 Namaskara 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
or because of time or energy.

So just keep this Surya
Namaskara B in your back pocket.

Make sure to
visit Surya Namaskara A,

a video that we shot before.

And I will see you next time.

Leave questions
or comments below.

Love you guys.
Namaste.

(upbeat music)