Sun Salutation B — Surya Namaskar B — is the longer, stronger cousin of Sun Salutation A. It keeps the same breathing flow but adds Chair Pose and Warrior I, so the legs work harder and the body warms up faster. It is the next step once A feels smooth. This is the calm, clear version: the full sequence with breath cues, how it differs from A, the common mistakes, and how to make it work for your body.
This is general guidance, not medical or personalised instruction — see a qualified teacher for hands-on help.
Sun Salutation B at a glance
| Sanskrit | Surya Namaskar B |
| Level | Beginner-friendly once you know Sun Salutation A |
| Type | Flowing sequence · stronger full-body warm-up |
| Positions | 17, moving one breath at a time |
| Adds vs A | Chair Pose (start and end) + Warrior I (each side) |
| Time | About 3 minutes per round; start with 2–3 rounds |
| Props | Blocks under the hands; a non-slip mat helps a lot |
How Sun Salutation B differs from A
If you already know A, B is an easy step up. It is the same flow with two additions:
- Chair Pose (Utkatasana) replaces the simple arms-overhead reach at the very start and end.
- Warrior I (Virabhadrasana I) is added in the middle — once on the right, once on the left.
That turns A's single trip to the floor into three rounds of Chaturanga, Up-Dog, and Down-Dog, and stretches the count from 12 positions to 17. The result is more heat, more leg work, and a bit more cardio. Many classes flow a few rounds of A to warm up, then move into B.
How to do Sun Salutation B
Learn Sun Salutation A first — B uses all the same shapes. Move one breath per position (Down-Dog is the one pause), and the breath cue is in brackets.
- Utkatasana — Chair Pose (inhale). Bend the knees, sink the hips back, and sweep the arms overhead.
- Uttanasana — Forward Fold (exhale). Straighten the legs and fold over them, knees soft.
- Ardha Uttanasana — Half-Lift (inhale). Lift the chest halfway, back long and flat.
- Chaturanga — Low Plank (exhale). Step back to a plank and lower halfway, elbows hugging the ribs.
- Urdhva Mukha Svanasana — Upward Dog (inhale). Lift the chest, shoulders down. (Swap for Cobra to spare the wrists.)
- Adho Mukha Svanasana — Downward Dog (exhale). Lift the hips up and back.
- Virabhadrasana I — Warrior I, right (inhale). Step the right foot forward, spin the back heel down, bend the front knee over the ankle, reach the arms up.
- Chaturanga (exhale). Hands down, step back, lower halfway.
- Upward Dog (inhale). Lift the chest.
- Downward Dog (exhale). Hips up and back.
- Warrior I, left (inhale). Step the left foot forward and rise into Warrior I.
- Chaturanga (exhale). Step back and lower halfway.
- Upward Dog (inhale). Lift the chest.
- Downward Dog (exhale). Lift the hips. Hold here for five slow breaths.
- Ardha Uttanasana — Half-Lift (inhale). Step the feet forward and lift the chest halfway.
- Uttanasana — Forward Fold (exhale). Fold over the legs, head heavy.
- Utkatasana, then Tadasana (inhale, then exhale). Bend the knees into Chair Pose with the arms up, then straighten and lower the arms to stand. That's one round.
Common beginner mistakes
- Rushing the breath. B is longer, so it is easy to start panting. Slow down or do fewer rounds — the breath sets the pace.
- Front knee caving in Warrior I. Track the knee straight out over the middle toes, not collapsing inward. Shorten the stance if you wobble.
- Arching the lower back in Chair Pose. Draw the lower ribs down and lengthen the tailbone. Sit back into the heels, not the toes.
- Sagging hips in Chaturanga. Especially by the third one. Drop the knees and keep the body in one line.
- Back heel lifting in Warrior I. Spin the back heel down and angle the foot about 45 degrees so the hips feel stable.
- Holding the breath. It creeps in when a pose gets hard. Keep it slow and even the whole way through.
Modifications that make it easier
None of these are lesser versions — they are the right version for today.
- Knees-down Chaturanga. The single most useful change. Use it every time the full version starts to sag.
- Cobra instead of Up-Dog. Keep the hips and legs down and lift only the chest. See the Cobra Pose guide.
- Blocks under the hands take pressure off the wrists and shoulders during the three vinyasas.
- Shorter Warrior I stance if balance is wobbly, and use the Warrior II guide to get comfortable with strong standing poses.
- Fewer rounds. Two careful rounds of B beat five rushed ones. Build up slowly.
- A grippy mat stops the hands and feet sliding during the vinyasas — a mat with good grip helps once you warm up.
Benefits of Sun Salutation B
Because it is longer and adds Chair Pose and Warrior I, B builds more heat and asks more of the legs, glutes, shoulders, and core than A — and it nudges the heart rate up, so it doubles as a gentle warm-up and a light strength-and-stamina builder. Practised regularly, Sun Salutations can build a little strength (one 24-week study saw better push-ups and sit-ups), and the slow, steady breathing is linked to lower stress, though that research is small and mixed. Treat it as a strong warm-up, not a workout to win.
How many rounds, how often
Start with two or three rounds and build up slowly — B is tiring at first. Many people warm up with a couple of rounds of Sun Salutation A, then add two of B. Quality beats quantity: stop while your form is still clean. It is fine to practise most days once your body is used to it.
Where to go next
- Master A first: the Sun Salutation A walkthrough — B uses all the same shapes.
- New to yoga? Start with the Yoga for Beginners guide.
- Build it into your day: add a round or two to this morning yoga routine.
- Refine the key pose: Downward Facing Dog appears three times in every round of B.
- Want something gentler? Sun Salutation C swaps Chaturanga for low lunges and Cobra.
FAQ
What is the difference between Sun Salutation A and B?
B is the longer, stronger version. It adds Chair Pose (Utkatasana) at the start and end, and a Warrior I (Virabhadrasana I) on each side in the middle, with three rounds of Chaturanga, Up-Dog, and Down-Dog instead of one. A has 12 positions and B has 17. Start with A, then move to B once A feels smooth.
What poses are in Sun Salutation B?
Chair Pose, Forward Fold, Half-Lift, Chaturanga, Upward-Facing Dog, Downward-Facing Dog, Warrior I (right side), then Chaturanga, Up-Dog and Down-Dog again, Warrior I (left side), another Chaturanga, Up-Dog and Down-Dog, then Half-Lift, Forward Fold, and back to Chair Pose and standing. Seventeen positions in total.
What muscles does Sun Salutation B work?
Most of the body. Chair Pose and Warrior I work the legs and glutes, the three Chaturangas and Up-Dogs build the shoulders, arms, and chest, and the whole flow asks the core to stay steady. Because it is longer than A, it also gets the heart rate up more.
What are common mistakes in Sun Salutation B?
Rushing the breath, letting the front knee collapse inward in Warrior I (track it over the ankle), arching the lower back in Chair Pose, and letting the hips sag in Chaturanga. Because B repeats Chaturanga three times, tired form is the main thing to watch — drop the knees when you need to.
Who should not do Sun Salutation B?
Take it easy or skip it if you have wrist, shoulder, knee, or lower-back injuries, uncontrolled high blood pressure, or you are in later pregnancy. B is more demanding than A — the three Chaturangas and the deep Warrior I lunges are the parts to modify. Build up slowly and stop if a pose hurts. This is general information, not medical advice.