Sun salutation B

1. Stand in the Mountain pose.
2. Breathe in, bend your knees deeply, and stretch your arms forward and up over your head. Keep the palms of your hands together, and look toward your thumbs.
3. Breathe out, let your upper body fall forward, and place your palms on the floor directly in front of your feet. If you need to, keep your knees slightly bent. Draw your shoulder blades into your body so that your shoulders are far from your ears, with your head facing down toward the floor.
4. Breathe in, open your chest, and stretch your head upward, keeping your hands on the floor.
5. Breathe out, step or jump a leg’s length back, and come down to the Plank.
6. Breathe in, roll over on your toes, and rise up to theUpward-facing dog.
7. Breathe out, raise your hips, place your feet on the floor, and rise up to the Downward-facing dog with your hips up and back and your head facing downward.
8. Breathe in, and turn your left heel so that your foot is approximately at a 45-degree angle to an imaginary line along the middle of the mat. Lift your right foot forward, and place it behind your right thumb. If your foot gets caught, grip your leg and lift below your knee to get your leg forward. Keep your knee at a 90-degree angle. Raise your arms up over your head with palms together, and look toward your thumbs. Be strong in your back leg.
9. Breathe out, and lift your right leg back. Push your upper body forward, and keep your elbows beside your body while lowering your body toward the floor. If this is too difficult, place your knees on the floor.
10. Breathe in, and press down with your hands and arms so that you rise to the Upward-facing dog.
11. Breathe out, raise your hips, place your feet on the floor, and rise up to the Downward-facing dog with your hips up and back and your head facing downward.
12. Breathe in, and turn your right heel so that your foot is approximately at a 45-degree angle to an imaginary line along the middle of the mat. Lift your left foot forward, and place it behind your left thumb. If your foot gets caught, grip your leg and lift below your knee to get your leg forward. Keep your knee at a 90-degree angle. Raise your arms up over your head with palms together, and look toward your thumbs. Be strong in your back leg.
13. Breathe out, lift your left leg back, and push your upper body forward. Keep your elbows beside your body while lowering your body toward the floor, and place your knees on the floor if you need to.
14. Breathe in, and press down with your hands and arms so that you rise up to the Upward-facing dog.
15. Breathe out, roll over on your toes, and raise your hips. Place your feet on the floor, and rise up to theDownward-facing dog with your hips up and back and your head facing downward. Try to keep your hands and feet in the same place as they were in the Upward-facing dog. Keep your hands shoulder-width apart, and spread your fingers. Your index finger should point straight ahead, and your entire palm should be on the floor. Keep your feet hips-width apart, and, if you need to, bend your knees slightly. Keep the back of your neck in line with your spine, and let your head hang freely. Broaden your shoulders, press against the floor with strong arms, and hold this position for five deep breaths.
16. Breathe in, and jump or step forward, keeping the palms of your hands on the floor. Open your chest, and stretch your head upward, keeping your knees bent if you need to. Keep your feet together.
17. Breathe out, let your head fall downward, and keep your hands on the floor.
18. Breathe in, bend your knees deeply, and rise all the way up with arms over your head and palms together, looking toward your thumbs and keeping your knees bent.
19. Breathe out, and return to the Mountain pose with legs straight and arms by your sides.
20. Repeat this sequence three times. The following are several movements in which you step out to the right. Each movement begins and ends in the Mountain pose.