Following on from our first sun salutation offering last month, today we are sharing a new series for you.

Sun Salutations B takes you through a longer sequence. It too gets your body moving in every direction to start your day right. As with the first series, we will detail every pose below, so that you can then hit play on the audio file and try them out for yourselves! In the recording, we will only use the English names of the postures, to avoid confusing you as we go along. We’ll take you through four rounds, to really wake your body up! You don’t need any equipment for this, just your body and your awareness.

If you want to create a longer flow to start your day, you can start with Sun Salutations A, and follow up with this series. This is guaranteed to get your body nice and warm and ready for anything in your day!

Mountain Pose (Tadasana)
The set up - stand with your toes touching, and your heels apart. Tuck your tailbone in, and ensure that your back is straight. Lengthen through the crown of your head, keeping your chin level.
INHALE to..
Chair Pose (Utkatasana)
The set up - bring your feet hips width apart, and bend your knees into a right angle, as if you were sitting in a chair. Ensure that your knees are in line with your ankles. Bring your arms up parallel to the floor, ensuring that your shoulders don’t lift up by your ears.
EXHALE to..
Forward Fold (Uttanasana)
The set up - you fold over to bring your stomach to your thighs, bending your knees as much as you need to to get there comfortably. Wrap your arms around your calves. Head is hanging down.
INHALE to..
Half Lift (Arda Uttanasana)
The set up - using your core strength, lift yourself half way, keeping your back straight. Your fingers rest on your tibias.
EXHALE to..
Chaturanga Dandasana
The set up - Place your hands on the mat, with wrists directly under shoulders, and step out to plank. Your feet should be hip distance apart. From plank, roll to the top of the balls of your feet, then lower down halfway, keeping your elbows tight to your body. Your gaze is forward.
INHALE to..

Upward Facing Dog (Urdva Mukha Svanasana)
The set up - Flip your feet over, and push up on your hands. Your weight is resting solely on your palms and the tops of your feet.
EXHALE to..
Downward Facing Dog (Adho Mukha Svanasana)
The set up - Flip your feet back over, and using your core strength, push your hips up to the sky. Drive your heels back into the floor.
INHALE as lift your right leg, then bring it between your hands as you step into
Warrior I (Virabhadrasana I)
The set up - Your back foot is at a 45 degree angle, with the leg straight. Your front leg is facing straight ahead, with a bend in the knee. Ensure that your knee isn’t coming past your ankle. You should be able to see your big toe on the inside of your knee. Your heels should be aligned, and your hips facing forward. Bring your arms up by your ears, making sure to keep your shoulders down. You can also simply keep your hands on your hips.
EXHALE to…
Chaturanga Dandasana
The set up - Place your hands on the mat, with wrists directly under shoulders, and step out to plank. Your feet should be hip distance apart. From plank, roll to the top of the balls of your feet, then lower down halfway, keeping your elbows tight to your body. Your gaze is forward.
INHALE to..

Upward Facing Dog (Urdva Mukha Svanasana)
The set up - Flip your feet over, and push up on your hands. Your weight is resting solely on your palms and the tops of your feet.
EXHALE to..
Downward Facing Dog (Adho Mukha Svanasana)
The set up - Flip your feet back over, and using your core strength, push your hips up to the sky. Drive your heels back into the floor.
INHALE as lift your left leg, then bring it between your hands as you step into
Warrior I (Virabhadrasana I)
The set up - Your back foot is at a 45 degree angle, with the leg straight. Your front leg is facing straight ahead, with a bend in the knee. Ensure that your knee isn’t coming past your ankle. You should be able to see your big toe on the inside of your knee. Your heels should be aligned, and your hips facing forward. Bring your arms up by your ears, making sure to keep your shoulders down. You can also simply keep your hands on your hips.
EXHALE to…
Chaturanga Dandasana
The set up - Place your hands on the mat, with wrists directly under shoulders, and step out to plank. Your feet should be hip distance apart. From plank, roll to the top of the balls of your feet, then lower down halfway, keeping your elbows tight to your body. Your gaze is forward.
INHALE to..

Upward Facing Dog (Urdva Mukha Svanasana)
The set up - Flip your feet over, and push up on your hands. Your weight is resting solely on your palms and the tops of your feet.
EXHALE to..
Downward Facing Dog (Adho Mukha Svanasana)
The set up - Flip your feet back over, and using your core strength, push your hips up to the sky. Drive your heels back into the floor.
Stay here for five breaths.
INHALE as you step, jump or walk into
Half Lift (Arda Uttanasana)
The set up - using your core strength, lift yourself half way, keeping your back straight. Your fingers rest on your tibias.
EXHALE to..
Forward Fold (Uttanasana)
The set up - you fold over to bring your stomach to your thighs, bending your knees as much as you need to to get there comfortably. Wrap your arms around your calves. Head is hanging down.
INHALE to..
Chair Pose
The set up - bring your feet hips width apart, and bend your knees into a right angle, as if you were sitting in a chair. Ensure that your knees are in line with your ankles. Bring your arms up parallel to the floor, ensuring that your shoulders don’t lift up by your ears
EXHALE to…
Mountain Pose (Tadasana)
The set up - stand with your toes touching, and your heels apart. Tuck your tailbone in, and ensure that your back is straight. Lengthen through the crown of your head, keeping your chin level.