Surya Namaskar B

These calming images are via this talented photoghrapher 
Sun salutation, the surya namaskar B is the second opening/ warm up sequence in Primary Series for Ashtanga Yoga.  Below you can find the moves and explanations for them. Dristhi is your inner gaze. I have difficulty with fixing both the inner and the outer gaze... Whenever you get used to an asana, it's just harder to concentrate on it. The eyes want to wander, the mind wants to wander... And when you start to think everything becomes harder. The days I manage to not think about other things, even not the next asana, I feel very energized during and after the practice, uh but it's not easy, not easy at all....

The ideal amount for Surya Namaskar A and Surya Namaskar B is five repetition, the full circle..

Asana Name	Sanskrit Count	Breath	Drishti
Samasthiti	Samasthiti	-	-
Urdhva Vrikasana	Eka	Inhale	Angustha Ma Dyai /Thumb
Uttanasana A	Due	Exhale	Nasagrai / Nose
Uttanasana B	Trini	Inhale	Nasagrai / Nose
Chaturanga Dandasana	Chatuari	Exhale	Nasagrai / Nose
Urdhva Mukha Svanasana	Pancha	Inhale	Nasagrai / Nose
Adho Mukha Svanasana	Shat	Exhale, 5 breaths	Nabi Chakra / Navel
Uttanasana B	Sapta	Inhale	Nasagrai / Nose
Uttanasana A	Ashtau	Exhale	Nasagrai / Nose
Urdhva Vrikasana	Nava	Inhale	Angustha Ma Dyai /Thumb

image and source via here

5 - Chaturanga Dandasana

Chaturanga dandasana/ four-limbed staff pose is still part of the surya namaskars/ sun salutations  in ashtanga yoga. Use your full exhale from uttasana b to come to this pose with ujjayi breathing. You can jump back, walk with small steps, or walk in two big steps, it looks like the push up, but your forearms should not go away from your body, inside the elbows should be towards where your eyes are looking. And ends of each finger should touch the ground firmly.  You are still exhaling by the way. Bring the chest down, dristhi / the gaze is at the nose. If you do not have enough strength in your arms put your knees down when you start this pose, in time you will build enough strength. With the inhale and rolling over the toes you will come into urdhva mukha svanasana/ upward facing dog. Let the breath lead you, if you think or do not follow the breath, you will realize that you become tired much more quickly... So just let the breath lead you, seriously you do not need to do anything else, ah and of course engage your bandhas always and ever. 

Have a good practice all the yogis and yoginis!

3 & 4 - Uttasana A and B

Uttasana A./ standing forward bend. Exhale with ujjayi breathing and the dristhi, in other words the gaze should be at the tip of the nose. And with Uttasana B, look at the horizon,  straighten your back and you are ready for the next pose, chaturanga dandasana/ four limbed staff pose...


Just got to Izmir today. The tatata tititi of my tiny luggage, the airports, the cars, the flight attendances... Letting go is the key for coping nowadays, we do not have any control, none at all...Sigh..