Sun Salutation B

Question 1

Chair Pose

Answer 1

Utkatasana -INHALE
Powerful and Fierce pose
Bend your knees
Lift your chest
Reach your arms up and rotate your palms in
Put most of the weight in your heels
Look down to make sure you can see your toes
Bring your lower ribs into your spine to tuck your pelvis
Hug everything into the midline
Keep your hips low and your heart high
Firm your shoulder blades against your back
Option to bring your arms parallel to the floor to release tension in your shoulders or upper back

Question 2

Warrior Two (Right Side)

Answer 2

Virabhadrasana II - INHALE
Spin your back foot down
Cartweel your arms up until your shoulders are in line wight your hips
Reach your arms in opposite directions
Check for heel/arch alignment
Stack your front knee over your front ankle, eventually a 90 degree bend in your front leg
Gaze forward

Question 3

Extended Side Angle (Right Side)

Answer 3

Utthita Parsvakonasana - EXHALE
Keep your front knee over your front ankle
Bring your front elbow to the inner part of your right leg or rest your forearm on your right thigh
For a deeper chest and shoulder opening, place your front hand on the outside of your front foot. You can also rest your front hand on a yoga block.
Engage your core to lift your ribs and turn your torso towards the side of the room
Reach your left arm up
Eventually your left bicep should be over your left ear, and your fingertips will reach in the same direction your front toes are pointing.
Draw your tailbone towards your back heel
Draw your gaze up or down

Question 4

Reverse Warrior (Right side)

Answer 4

Parivrtta Virabhadrasana - INHALE
Stay committed to the lunge in your front leg
Lift and keep your chest open to the side
Reach your front arm up and give the back wall a high five
Place your back hand lightly on your back thigh
Gaze up
Press the outside edge of your back foot down and re-engage your back leg

Question 5

Warrior Two (Left side)

Answer 5

Virabhadrasana II - INHALE
Press into the pinky edge of your back foot to counteract the forward movement in this posture
Spin your inner thighs out and away from one another
Expand in your chest area, take up a lot of space with your Warrior Two
Energize through your fingertips
Hone your power of concentration by gazing forward

Question 6

Extended Side Angle (Right side)

Answer 6

Utthita Parsvakonasana - EXHALE
Keep your front knee stacked over your front ankle
Rest your forearm on your front thigh or bring your elbow to the inside or outside of your front knee
Lift your right arm up and eventually over your right ear
Lift your ribs away from your thigh
Open your chest towards the side of the room