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Foundational

Sun Salutation B (Surya Namaskar B)

A more vigorous warm-up sequence that builds on Sun Salutation A by incorporating Chair Pose and Warrior I. It builds more heat and stamina.

Illustration of Mountain Pose

1. Mountain Pose

tadasana

Breathe Normally
1 breath

Begin in Tadasana, centered and calm.

Illustration of Chair Pose

2. Chair Pose

utkatasana

Inhale
1 breath

Bend your knees and sink your hips, sweeping your arms up.

Illustration of Standing Forward Bend

3. Standing Forward Bend

uttanasana

Exhale
1 breath

Fold forward from your hips.

Illustration of Half Standing Forward Bend

4. Half Standing Forward Bend

ardha-uttanasana

Inhale
1 breath

Lengthen your spine to a flat back.

Illustration of Chaturanga Dandasana

5. Chaturanga Dandasana

chaturanga dandasana

Exhale
1 breath

Step or jump back and lower.

Illustration of Upward-Facing Dog

6. Upward-Facing Dog

urdhva-mukha-svanasana

Inhale
1 breath

Open your chest forward.

Illustration of Downward-Facing Dog

7. Downward-Facing Dog

adho-mukha-svanasana

Exhale
1 breath

Press your hips up and back.

Illustration of Warrior I

8. Warrior I

virabhadrasana-1

Inhale
1 breath

Step your right foot forward, spin your left heel down, and rise up.

Illustration of Chaturanga Dandasana

9. Chaturanga Dandasana

chaturanga dandasana

Exhale
1 breath

Plant your hands and flow back.

Illustration of Upward-Facing Dog

10. Upward-Facing Dog

urdhva-mukha-svanasana

Inhale
1 breath

Transition smoothly.

Illustration of Downward-Facing Dog

11. Downward-Facing Dog

adho-mukha-svanasana

Exhale
1 breath

Return to Downward-Facing Dog.

Illustration of Warrior I

12. Warrior I

virabhadrasana-1

Inhale
1 breath

Step your left foot forward, spin your right heel down, and rise up.

Illustration of Chaturanga Dandasana

13. Chaturanga Dandasana

chaturanga dandasana

Exhale
1 breath

Flow back one more time.

Illustration of Upward-Facing Dog

14. Upward-Facing Dog

urdhva-mukha-svanasana

Inhale
1 breath

Open your heart.

Illustration of Downward-Facing Dog

15. Downward-Facing Dog

adho-mukha-svanasana

Exhale
5 breaths

Hold and breathe, feeling the energy you've built.

Illustration of Half Standing Forward Bend

16. Half Standing Forward Bend

ardha-uttanasana

Inhale
1 breath

Step or jump forward and lift halfway.

Illustration of Standing Forward Bend

17. Standing Forward Bend

uttanasana

Exhale
1 breath

Fold.

Illustration of Chair Pose

18. Chair Pose

utkatasana

Inhale
1 breath

Bend your knees and return to Chair Pose.

Illustration of Mountain Pose

19. Mountain Pose

tadasana

Exhale
1 breath

Stand tall and release. Feel the warmth and energy.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana