Surya Namaskara B extends the flow of first sun salutation. Here we continue the Ashtanga Yoga practice with five repetitions, each consisting of 17 movements.

Traditional Practice Series

Nach dem allerersten Schnupperkurs noch mehr Lust auf Ashtanga? Hier geht’s weiter - der weiterführende Sonnengruß (Surya Namaskara B) mit 17 einfachen Bewegungen.

Adho-Mukha-Shvanasana

अधोमुखश्वानासन

Adho-Mukha-Śvānāsana

Downward Facing Dog Posture

Adho-Mukha-Shvanasana [thumb mini] Virabhadrasana [A] [thumb mini] Chaturanga Dandasana [thumb mini] Urdhva-Mukha-Shvanasana [thumb mini] Adho-Mukha-Shvanasana [thumb mini solar] Virabhadrasana [A] [thumb mini] Chaturanga  Dandasana [thumb mini] Urdhva-Mukah-Shvanasana [thumb mini] Adho-Mukha-Shvanasana [thumb mini] Uttanasana  [B] [thumb mini]
Adho-Mukha-Shvanasana

Adho (अधो, Adho) = down, downward
Mukha (मुख, Mukha) = face, mouth
Shvana (श्वान, Śvāna) = dog
Asana (आसन, Āsana) = posture, pose, seat
Adho-Mukha-Shvanasana (अधोमुखश्वानासन, Adho-Mukha-Śvānāsana) = Downward Facing Dog Posture

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye bend your knees until your fingertips reach the floor, then raise both arms sideways Utkatasana (उत्कटासन, Utkaṭāsana)
2 EX nāsāgre spread the fingers, bend forward, then place the hands onto the floor Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye lift the head, straighten the spine
4 EX nāsāgre firmly ground your hands onto the floor, float back, elbows hug the body Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
position the left foot at a 45 ° angle, place the right foot forward between the hands
7 IN añguṣṭhamadhye raise your arms sideways
8 EX nāsāgre place the arms down onto the floor, step your right foot back, lower down slowly
9 IN bhrūmadhye roll onto the tops of your feet, open the chest, stretch the arms, roll the shoulders back and down
10 EX nābicakre roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms
position the right foot at a 45 ° angle, place the left foot forward between the hands
11 IN añguṣṭhamadhye raise your arms sideways
12 EX nāsāgre bend forward, place your hands onto the floor, step your left foot back, lower down slowly
13 IN bhrūmadhye roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14 EX nābicakre roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms
5BR Adho Mukha Svanasana (अधो मुख स्वानासन, Adho Mukha Svānāsana)
15 IN bhrūmadhye float forward, lift the head, lengthen the spine
16 EX nāsāgre take your head towards the knees, Uttanasana (उत्तानासन, Uttānāsana)
17 IN añguṣṭhamadhye bend the knees, lengthen the spine with the fingers grounded, then raise the arms sideways Utkatasana (उत्कटासन, Utkaṭāsana)
- EX nāsāgre straighten the legs, lower the arms sideways Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

  • The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
  • Yellow marked is the position depicted on the photo.
  • Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
  • breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
  • Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards
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