Yoga for Beginners Simple Yoga Poses to Calm Your Mind and Strengthen Your Body

SEQUENCES

Sun Salutation B

(Sun Salute B)

Surya Namaskar B

Like Sun Salute A, Sun Salute B is a great way to warm up
the body. Sun Salute B, however, takes the practice a little
further by incorporating the major muscles of the legs,
thus making it a bit more athletic and invigorating.

MOUNTAIN POSE

CHAIR

S TANDING FORWARD FOLD

HALF FORWARD FOLD

VINYA SA—(PL ANK , CHATUR ANG A ,
COBRA OR UP DOG, DOWN DOG)

WARRIOR I ON RIGHT SIDE

VINYA SA—(PL ANK , CHATUR ANG A ,
COBRA OR UP DOG, DOWN DOG)

WARRIOR I ON LEFT SIDE

VINYA SA—(PL ANK , CHATUR ANG A ,
COBRA OR UP DOG, DOWN DOG)

HALF FORWARD FOLD

STANDING FORWARD FOLD

CHAIR

EXTENDED MOUNTAIN POSE

MOUNTAIN POSE

1. From Mountain pose,
   inhale and circle your
   arms overhead to sit back
   into Chair.


2. Exhale, fold forward, and
   then straighten your legs to
   come into Standing For-
   ward Fold.


3. Inhale and lift your chest
   for Half Forward Fold.


4. Exhale and step back to
   Plank to move through a
   Vinyasa: Lower through
   Chaturanga. On an inhale,
   lift your chest for Cobra
   or Up Dog. Exhale back to
   Down Dog. ❱