Sun Salutation B
Surya Namaskar B
Sequence · Intermediate
Sun Salutation B builds on the A sequence with Chair Pose and Warrior I, creating more heat and strength in the legs, core, and shoulders.
AI-generated illustration. It may not be anatomically precise.
What to Pay Attention To
- Sink your hips back in Chair Pose so your weight stays in your heels.
- Spin your back heel down before you rise into Warrior I, so your stance feels stable.
Common Mistakes to Avoid
- Stepping into Warrior I with the feet on a narrow line
- Letting the front knee collapse inward
- Losing the breath count as the sequence gets longer
Sun Salutation B Step by Step
1. Mountain Pose
Tadasana · 1 breath
Stand tall, feet together, arms by your sides.
Cue: Find stability.
Transition: Inhale, bend the knees and sweep arms up.
2. Chair Pose
Utkatasana · Inhale
Bend your knees and sink your hips back. Sweep your arms up alongside your ears.
Cue: Keep your weight in your heels.
Transition: Exhale, dive forward.
3. Standing Forward Fold
Uttanasana · Exhale
Straighten your legs and fold forward.
Cue: Hinge from the hips.
Transition: Inhale, lift halfway.
4. Halfway Lift
Ardha Uttanasana · Inhale
Lift halfway up, flat back, gaze forward.
Cue: Draw collarbones forward.
Transition: Exhale, plant hands, step/jump back and lower.
5. Four-Limbed Staff Pose
Chaturanga Dandasana · Exhale
Step or jump back, lower halfway down.
Cue: Keep elbows pinned to ribs.
Transition: Inhale, pull chest through.
6. Upward-Facing Dog
Urdhva Mukha Svanasana · Inhale
Pull chest through arms, thighs lifted.
Cue: Shine your heart forward.
Transition: Exhale, hips up and back.
7. Downward-Facing Dog
Adho Mukha Svanasana · Exhale
Lift hips up and back.
Cue: Press chest towards thighs.
Transition: Inhale, step the right foot forward, spin left heel down.
8. Warrior I (Right)
Virabhadrasana I · Inhale
Step right foot forward between hands. Spin left heel down. Reach arms up.
Cue: Square hips to the front.
Transition: Exhale, hands to mat, step back and lower.
9. Four-Limbed Staff Pose
Chaturanga Dandasana · Exhale
Hands to mat, step right foot back, lower down.
Cue: Move with control.
Transition: Inhale, open the chest.
10. Upward-Facing Dog
Urdhva Mukha Svanasana · Inhale
Lift chest, thighs off the mat.
Cue: Press into the tops of the feet.
Transition: Exhale, hips high.
11. Downward-Facing Dog
Adho Mukha Svanasana · Exhale
Hips up and back.
Cue: Find your breath.
Transition: Inhale, step the left foot forward, spin right heel down.
12. Warrior I (Left)
Virabhadrasana I · Inhale
Step left foot forward. Spin right heel down. Reach arms up.
Cue: Deep bend in the front knee.
Transition: Exhale, hands to mat, step back and lower.
13. Four-Limbed Staff Pose
Chaturanga Dandasana · Exhale
Hands to mat, step back, lower.
Cue: Strong core.
Transition: Inhale, shine the heart forward.
14. Upward-Facing Dog
Urdhva Mukha Svanasana · Inhale
Open the chest.
Cue: Look slightly upward.
Transition: Exhale, push hips back.
15. Downward-Facing Dog
Adho Mukha Svanasana · Exhale (hold 5 breaths)
Hips high, heels descending.
Cue: Reconnect with your breath.
Transition: Inhale, gaze forward, step or hop to the top.
16. Halfway Lift
Ardha Uttanasana · Inhale
Step or jump forward, lift halfway.
Cue: Long spine.
Transition: Exhale, fold.
17. Standing Forward Fold
Uttanasana · Exhale
Fold deeply.
Cue: Let it go.
Transition: Inhale, bend knees, sink hips, reach up.
18. Chair Pose
Utkatasana · Inhale
Bend knees, sink hips, reach arms up.
Cue: Squeeze thighs together.
Transition: Exhale, stand up and release arms.
19. Mountain Pose
Tadasana · Exhale
Straighten legs, release arms.
Cue: Return to stillness.
Practice Sun Salutation B in a Flow
You can also generate a yoga flow around your own level, style, and goals.
Related Yoga Poses
This guide is general information, not medical advice. Stop if you feel pain, and check with a healthcare professional if you have an injury, a health condition, or are pregnant.