How To Do a Sun Salutation B

Stand at the front of your mat in the Mountain Pose, with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.

Inhale into the Chair Pose, reaching your arms up overhead with your palms pressed together and shifting your weight onto your heels as you sit back like you’re in an imaginary chair.

Exhale into the Standing Forward Bend, straightening your legs and bringing your chest toward your thighs and your hands toward the floor.

Inhale into the Standing Half Forward Bend, lifting up onto your fingertips and bending at the knees to flatten your back and expand your chest.

Exhale into the Four-Limbed Staff pose, stepping or jumping your feet backward so your legs are extended behind you, while lowering yourself slowly as if doing a pushup.

Inhale into the Upward Facing Dog Pose, pushing your head and ribcage up off the mat by fully extending your arms as you press the tops of your feet into the ground. Your thighs and hips should rise a few inches above the mat.

Exhale into the Downward Facing Dog Pose, tucking your toes and lifting your hips up and back so that you’re bearing your weight on the balls of your feet. This should create an upside-down V shape with your body. Relax your neck and allow the weight of your head to lengthen your spine.

Inhale into the Warrior 1 Pose, turning your left foot out slightly and lunging forward with your right leg, reaching your arms up overhead with your palms pressed together. Your right knee should be aligned over your right ankle, with your right foot and knee pointing forward.

Exhale into the Four-Limbed Staff Pose again, bringing your palms to the mat and stepping or jumping your feet straight back.

Inhale into the Upward Facing Dog Pose again.

Exhale into the Downward Facing Dog Pose again.

Inhale into the Warrior 1 Pose again, this time turning your right foot out slightly and lunging forward with your left leg.

Exhale into the Four-Limbed Staff Pose a final time.

Inhale into the Upward Facing Dog Pose a final time.

Exhale into the Downward Facing Dog Pose a final time.

Exhale, bending your knees, look between your hands and step or jump your feet up in between your hands.

Inhale into the Standing Half Forward Bend again.

Exhale, straightening your legs into the Standing Forward Bend again.

Inhale into the Chair Pose again, bending your knees and shifting your weight back onto your heels.

Exhale, completing the Sun Salutation by returning to the Mountain Pose. Now find yourself a real chair and put it to work.