SUN SALUTATION B

Surya Namaskara B

Sun Salutations (Surya Namaskara) were first introduced to yoga in the 1930s by Tirumalai Krishnamacharya. In total, there are twelve poses in the Sun Salutation family and they are linked together by breath and movement.

Sun Salutations can be practiced anywhere in the sequence, but most usually you will find them near the start of the practice, and you will likely do several rounds. Practicing Sun Salutations helps to establish your breath connection and heat your body from the inside. All of this is excellent preparation for the rest of your practice.

There are four Sun Salutations that we practice at the studio - Classical, Moon, A and B.

In Sun Salutation B you work through eight poses, all repeated at least twice. You move at the pace of your breath.

Hold the third Downward Facing Dog for five breaths.

How to work through a round of Sun Salutation B:

Sun Salutation A mountain pose


MOUNTAIN

Tadasana

A cartoon illustration of a person with brown skin and dark hair, wearing a blue sleeveless top and purple shorts, holding a fork in one hand and a knife in the other, with their arm raised as if ready to eat.

INHALE
Chair

Sun Salutation A forward fold

Utkatasana

exHALE
FORWARD FOLD

Drawing of a person running outdoors on a trail, with mountains and trees in the background, wearing athletic clothing.
Sun Salutation A half way lift

Uttanasana

inhale
half way lift

Ardha Uttanasana

EXHALE
four-limbed staff

Illustration of a woman in a yoga pose, seated with legs extended and arms raised above her head, wearing a blue top and teal pants.

Chaturanga Dandasana

INHALE
upward facing dog

Sun Salutation A downward facing dog

Urdhva Mukha Svanasana

exHALE
DOWNWARD FACING DOG

Adho Mukha Svanasana

A stylized illustration of a person lying on the ground with their head resting on their arm, wearing a pink top and purple pants. There are exaggerated, cartoonish bubbles or thought clouds above their head.
A person is practicing yoga, performing a triangle pose while stretching on a yoga mat.

inhale
warrior 1 (right side)

Virabhadrasana I

EXHALE
four-limbed staff

An animated woman doing yoga in a lunge pose with one arm extended upward, wearing a teal sports bra and teal yoga pants.

Chaturanga Dandasana

INHALE
upward facing dog

Sun Salutation A downward facing dog

Urdhva Mukha Svanasana

exHALE
DOWNWARD FACING DOG

Adho Mukha Svanasana

A person practicing yoga or stretching on the floor, wearing purple leggings and a light purple top, with one leg extended forward and the other leg bent, with their arm raised upward.
A cartoon illustration of a woman with dark hair, wearing a white shirt and pink pants, lying on her stomach on a brown couch, using a laptop, with a dog sleeping nearby.

inhale
warrior 1 (left side)

Virabhadrasana I

EXHALE
four-limbed staff

Line drawing of a woman doing yoga in a kneeling pose, her back arched and arms reaching behind her

Chaturanga Dandasana

INHALE
upward facing dog

Sun Salutation A downward facing dog

Urdhva Mukha Svanasana

5 breaths
DOWNWARD FACING DOG

Sun Salutation A half way lift

Adho Mukha Svanasana

inhale
half way lift

Sun Salutation A forward fold

Ardha Uttanasana

exHALE
FORWARD FOLD

Uttanasana

A stylized illustration of a person holding a martini glass.

INHALE
Chair

Sun Salutation A mountain pose

Utkatasana

EXHALE
MOUNTAIN

Tadasana

STEP BY STEP:

Begin in Mountain Pose (Tadasana) / Samasthiti

Inhale - Chair Pose (Utkatasana)

  • Exhale - Standing Forward Fold (Uttanasana)

  • Inhale - Half Way Lift (Urdhva Uttanasana)

Then Option (a)

  • Exhale - Plank (Kumbhakasana)

  • Inhale - shoulders over your wrists

  • Exhale - Chaturanga Dandasana

Or Option (b)

  • Exhale - Chaturanga Dandasana

Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)

  • Exhale - Downward Facing Dog (Adho Mukha Svanasana)

  • Inhale - Right Side Warrior I (Virabhadrasana I)

  • Exhale - Chaturanga Dandasana

  • Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)

  • Exhale - Downward Facing Dog (Adho Mukha Svanasana)

  • Inhale - Left Side Warrior I (Virabhadrasana I)

  • Exhale - Chaturanga Dandasana

  • Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)

  • Exhale - Downward Facing Dog (Adho Mukha Svanasana). Five Breaths.

  • Inhale - Half Way Lift (Ardha Uttanasana)

  • Exhale - Standing Forward Fold (Uttanasana)

  • Inhale - Chair Pose (Utkatasana)

  • Exhale - Mountain Pose (Tadasana)

  • Samasthithi.

VARIATIONS:

  • Instead of stepping straight to Warrior I from Downward Facing Dog, take Three Leg Dog (inhale to lift the leg) and step forward to Warrior on your exhale before continuing

  • Instead of Four Limb Staff Pose (Chaturanga Dandasana) take Knees - Chest - Chin from Plank

  • Instead of Upward Facing Dog (Urdhva Mukha Svanasana) take Cobra (Bhujangasana)

  • Instead of Cobra (Bhujangasana) take Sphinx (Salamba Bhujangasana)

Videos to help you with Sun Salutation B