WEBVTT

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- What's up party people?
Welcome to Yoga With Adriene.

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I'm Adriene.
Today we're going to learn

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Surya Namaskara B
or Sun Salutation B.

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This is a set structure that
you will find in a public class.

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This is really a great
complement to Surya Namaskara A,

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which we also have a video for.

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And this is a nice thing to have

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in your wheelhouse so
that when you go to class

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you can find freedom
within the form.

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Alright, let's hop on
the mat and get started.

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(upbeat music)

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Okay, so we're going to
begin at the front of the mat.

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Staining tall in Tadasana.

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Just take a second to
connect to your breath.

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Maybe loop the shoulders

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and lengthen through
the crown of the head.

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Take a deep breath in.

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And a long breath out.

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We're gonna be moving
with the breath today.

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So taking a second 
here to just check in

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and breathe a little deeper,
a little fuller.

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Then on your next breath in,
we'll bring the feet together

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and find a little
softness in the knees.

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Inhale, straighten the legs,

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reach the fingertips up,
full body stretch.

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Exhale,
bend the knees generously,

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we come into a
Chair Pose or Ukutasan here.

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So there might be a little bit
of space between your heels here

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as we send the
fingertips forward, up and back,

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and the sit bones
back, back, back.

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The toes might lift here.
We hug the outer ribs in,

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and we come to that 
strong, fierce Chair Pose.

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Squeezing the thighs together.

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Take a deep breath in,
open your heart.

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Maybe lift the
chin just slightly.

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Take one more breath here.

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And on an exhale,
we find that Forward Fold.

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So we can take a couple
seconds to stretch it out here,

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just talking through
nice and slow, being mindful.

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And then on your next breath in,
we're gonna inhale,

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lift to that
flat back position.

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Again, taking a couple breaths

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here to check in
with that shape,

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pull the shoulders back,

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draw the
shoulder blades together.

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And again, 
we hug the outer ribs in,

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maybe draw the
navel up towards the spine.

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Long neck here,
so you can take a look at the

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video and then
take your gaze down.

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Imagine placing a little teacup
on the back of the neck here.

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Deep breath in.

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And on an exhale, we release
back to the Forward Fold.

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Great, plant the palms here,

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and we're gonna step or hop
the feet back to Plank position.

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Deep breath in.

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On an exhale,
lower your knees,

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lower all the way to
your belly, practice Cobra,

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or more traditionally
here for Sun B,

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we're gonna rock on the toes,

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hug the elbows
into the side body,

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and slowly lower down,
Chaturanga.

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We hover for a moment,

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then we flip to
the tops of the feet,

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loop the shoulders,
open the heart,

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and find our Upward Facing Dog.

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Take a deep breath in,
stretch it out.

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Press into your foundation,
and on an exhale,

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we send it back, woo, 
Downward Facing Dog.

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Really mindful of the breath.

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Great, drop the left heel.

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On an inhale, let's lift 
the right leg up high.

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On an exhale,
step that right foot

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all the way up 
and into your lunge.

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Pivot on the back foot.

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And then we'll inhale,

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reach the fingertips up
high as we come to Warrior I,

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Virabhadrasana I.

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Find your breath here,
inhale in.

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And on an exhale, we release.

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We pivot on the back foot,

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hands come back
down to the mat.

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And we step the
right toes back to Plank.

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Take your vinyasa,
lowering to the belly to Cobra

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or Chaturanga to
Upward Facing Dog.

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Find a big breath in
as you open your heart.

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And then use your exhale
to send it back, Downward Dog.

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Great, drop the right heel.
This time we lift the

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left leg up high,
deep breath in.

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On an exhale,
step it up into your lunge.

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Pivot on the back foot.

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Find your foundation here,
so super strong.

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And then when you're ready,
lift up to Warrior I.

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Fingertips reach up high,
we bend that front knee,

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inhale in, press into the

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back edge of,
outer edge back foot, sorry.

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And then on an exhale,
oh yeah, we release.

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And planting the palms,

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we slide the left toes 
back now and vinyasa.

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So it might look like this if
you're new to the practice or

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you're working on
Chaturanga might look like this.

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And together, we meet
back in Downward Facing Dog.

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Deep breath in.

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On an exhale,
bend the knees generously.

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Slowly bring the belly to the

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tops of the thighs
as you look forward.

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Inhale in again.

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And on an exhale,
step, hop,

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float up towards the
front edge of your mat.

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Deep breath in.

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Forward Fold.

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Inhale, coming back
to that Chair Pose.

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We bend the knees generously.

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Send the fingertips 
forward, up and back.

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Hug the outer ribs in.

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Draw the navel to the spine.

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Take a deep breath in, smile.

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And then exhale, Forward Fold.

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Inhale, halfway lift,
long, beautiful neck.

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And exhale, bow.

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Inhale, reach the
fingertips all the way up,

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fingertips kiss
up and overhead.

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And exhale to the heart.

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Namaste.

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(soft music)

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Alright, so that
was Sun Salutation B,

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the structure of
Surya Namaskara B.

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I just want to say that,
you know,

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although the motto is
Find What Feels Good,

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it is nice to have this kind
of structure to play within,

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to find freedom within
the form, as I said before,

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and also, to just remember
that a little goes a long way.

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One Surya Namaskara B
really gets the blood flowing,

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the juices flowing.

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You can do five
for a good workout.

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Definitely gets
the heart rate up.

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Really nice when you can't
maybe go outside for a jog or

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walk because of the weather
or because of time or energy.

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So just keep this Surya
Namaskara B in your back pocket.

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Make sure to
visit Surya Namaskara A,

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a video that we shot before.

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And I will see you next time.

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Leave questions
or comments below.

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Love you guys.
Namaste.

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(upbeat music)