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Sun Salutation B (Surya Namaskar B)

Sun salutation A, plus a chair and two warriors. The sun wanted more.

18 poses 8 min Intermediate Strength & stamina Warm-up · Flow · Cool-down

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Surya Namaskar B from the Ashtanga tradition: chair pose, flowing vinyasas and Warrior I on each side. Builds strength, heat and stamina after Sun Salutation A.

What you need: A mat. Traditionally three to five rounds after Sun Salutation A. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 6 poses · 1 min 5 s

  1. Chair Pose — yoga pose in Warm-upChair Pose15 sInhale, bend the knees and sit back, arms up. A chair with excellent posture.
  2. Standing Forward Bend — yoga pose in Warm-upStanding Forward Bend10 sExhale, fold forward.
  3. Halfway Lift — yoga pose in Warm-upHalfway Lift10 sInhale, halfway lift, long spine.
  4. Four-Limbed Staff (Low Plank) — yoga pose in Warm-upFour-Limbed Staff (Low Plank)10 sExhale, step back to low plank. Elbows tucked.
  5. Upward-Facing Dog — yoga pose in Warm-upUpward-Facing Dog10 sInhale, upward dog. Open the chest.
  6. Downward-Facing Dog — yoga pose in Warm-upDownward-Facing Dog10 sExhale, downward dog. Turn the right heel in slightly.

Flow 8 poses · 1 min 55 s

  1. Warrior I — yoga pose in FlowWarrior I20 sInhale, step the right foot forward, rise into Warrior I. Arms up, gaze up.
  2. Four-Limbed Staff (Low Plank) — yoga pose in FlowFour-Limbed Staff (Low Plank)10 sExhale, hands down, step back to low plank.
  3. Upward-Facing Dog — yoga pose in FlowUpward-Facing Dog10 sInhale, upward dog.
  4. Downward-Facing Dog — yoga pose in FlowDownward-Facing Dog10 sExhale, downward dog. Turn the left heel in slightly.
  5. Warrior I — yoga pose in FlowWarrior I20 sInhale, step the left foot forward, rise into Warrior I. Arms up, gaze up.
  6. Four-Limbed Staff (Low Plank) — yoga pose in FlowFour-Limbed Staff (Low Plank)10 sExhale, hands down, step back to low plank.
  7. Upward-Facing Dog — yoga pose in FlowUpward-Facing Dog10 sInhale, upward dog.
  8. Downward-Facing Dog — yoga pose in FlowDownward-Facing Dog25 sExhale, downward dog. Rest here for five breaths.

Cool-down 4 poses · 45 s

  1. Halfway Lift — yoga pose in Cool-downHalfway Lift10 sInhale, look forward and step the feet to the hands. Halfway lift.
  2. Standing Forward Bend — yoga pose in Cool-downStanding Forward Bend10 sExhale, fold.
  3. Chair Pose — yoga pose in Cool-downChair Pose10 sInhale, bend the knees and rise into chair, arms up.
  4. Mountain Pose — yoga pose in Cool-downMountain Pose15 sExhale, stand tall and let the arms fall. Round complete.