Surya namaakara B 拜日B

1   Inhale , life arms and bend the knees 吸气，双手向上同时曲膝

2   Exhale , fold forward and touch the nose to the knees 呼气， 向前折叠并将鼻子接触到膝盖

3   Inhale , head up , lengthen spine  吸气， 抬头， 伸展脊柱

4   Exhale , jump back to Chaturange Dandasana 

5   Inhale , lift chest , roll up to upward dog 吸气，上提胸腔， 滚动脚趾到上犬

6   Exhale , lift hips back to downward dog  呼气， 提臀向上 进入下犬

7   Inhale , right foot forward , left heel turned inward , lift arms , palms together 吸气， 右脚向前， 左脚后跟向内，举起手臂， 双手合十

8  Exhale , back to Chaturanga Dandasana 呼气， 向后跳四柱

9  Inhale , roll up to upward dog 吸气， 滚动脚趾到上犬

10  Exhale back to downward dog .呼气， 回到下犬

11  Inhale , left foot forward , right heel turned inward , lift arms above .呼气， 左脚向前， 右脚向内， 双手向上

12  Exhale back to Chaturanga  呼气， 向后跳到四柱

13   Inhale , upward dog  吸气， 上犬

14  Exhale ，downward dog 呼气， 下犬

15  Inhale jump feet up between hands 吸气， 头部向前弯曲向地板

16  Exhale , bend forward crown of head towards towards floor 呼气，头部向前弯曲向地板

17  Inhale , lift arms an bend the knees  双手向上同时曲膝

18  Exhale , straighten legs , arms to side , samathiti  呼气， 伸直双腿，还原山式