How to Practice Sun Salutation B in Yoga

Sun Salutation B (also known as Surya Namaskar B) is an advanced variation of the traditional 12-posture sequence of flowing movements. There are many different Sun Salute variations, with Sun Salutations A, B, and C ranking amongst the most popular. Sun Salutation B features 19 poses that offer a full-body stretch that opens the heart, shoulders, hips, back, and chest, and a cardiovascular workout.

Experts recommend warming up with a few rounds of the traditional Sun Salutation series before practicing the B variation, which is more foundational and advanced than conventional Surya Namaskars and the “A” variation.

Sun Salutation B increases energy in the body, boosting overall vitality and preparing the body for more advanced poses. When you focus on preceding breath to movement and flowing gracefully from one pose to the next, you will move from practicing physical asanas to moving meditation.

Experienced yogis can practice this energetic variation alone or as part of an active Vinyasa, Hatha, or Ashtanga yoga class. Practice this series at least twice, with each foot leading the way once. Always breathe in and out through the nose, and focus on breath coordination as you transition between poses. Here is a step-by-step guide to practicing Sun Salutation B:

1. 1. Start in mountain pose (Tadasana). Begin on your yoga mat in mountain pose, rooting all four corners of your feet to the ground, stand tall, roll your shoulders back, and maintain awareness of your breath.
2. 2. Lean down into fierce pose (Utkatasana). Inhale and lift your arms above your head, bend your knees, and lean back and down, like you are sitting in a chair. Engage the core, keep the back of the neck long, and shoulders back and down. Stay here for a breath or two during the first round. Aim to link your breathing to the movement on subsequent rounds.
3. 3. Bend into standing forward fold (Uttanasana). On an exhalation, enter this standing forward bend by bringing the hands through the heart center or swan diving gracefully with arms extended and knees bent. Hold for a breath or two.
4. 4. Lift into half-standing forward fold (Ardha Uttanasana). Inhale and lift halfway up, flattening the spine, engaging the core, looking down, and bringing the fingertips to the floor in front of you or your shins (whichever is most comfortable).
5. 5. Move into low plank pose (Chaturanga Dandasana). Inhale and come into a plank pose (also known as four-limbed staff pose) by bringing your right foot back to meet the left with both of your palms shoulder-width apart to support your weight.
6. 6. Move into upward-facing dog (Urdhva Mukha Svanasana). Inhale and move into upward-facing dog. Keep your knees off of the mat, tucking your toes, and pressing into your hands to extend your chest forward. Push your shoulders back and down, and maintain a neutral forward gaze. Open up through the heart. Hold for a breath or two during your first round.
7. 7. Come into downward dog (Adho Mukha Svanasana). On an exhalation, lift your hips and come into downward-facing dog pose. Press the heels towards the mat (it’s acceptable for them to contact the ground), let your head hang heavy, and press firmly into your hands to lift the shoulder blades up and back.
8. 8. Enter warrior I pose (Virabhadrasana I). Step forward with your right foot. Spin your back heel out to a 45-degree angle, square your hips to the front of the room, firm your back leg, and bend the front knee at a 90-degree angle. Bring the hands above the head, pinky fingers faced towards each other, palms facing in. Stay here for a few breaths during the first round.
9. 9. Move back into low plank pose (Chaturanga Dandasana). Inhale and come back into plank pose by bringing your right foot back to meet the left with both of your palms shoulder-width apart to support your weight.
10. 10. Enter upward-facing dog (Urdhva Mukha Svanasana). Inhale and move into upward-facing dog. Keep your knees off of the mat, tucking your toes, and pressing into your hands to extend your chest forward. Push your shoulders back and down, and maintain a neutral forward gaze. Open up through the heart. Hold for a breath or two during your first round.
11. 11. Come back into downward dog (Adho Mukha Svanasana). On an exhalation, lift your hips and come into downward-facing dog pose. Press the heels towards the mat (it’s acceptable for them to contact the ground), let your head hang heavy, and press firmly into your hands to lift the shoulder blades up and back.
12. 12. Enter warrior I pose (Virabhadrasana I). Step forward with your right foot. Spin your back heel out to a 45-degree angle, square your hips to the front of the room, firm your back leg, and bend the front knee at a 90-degree angle. Bring the hands above the head, pinky fingers faced towards each other, palms facing in. Stay here for a few breaths during the first round.
13. 13. Move back into low plank pose (Chaturanga Dandasana). Inhale and come back into plank pose by bringing your right foot back to meet the left with both of your palms shoulder-width apart to support your weight.
14. 14. Enter upward-facing dog (Urdhva Mukha Svanasana). Inhale and move into upward-facing dog. Keep your knees off of the mat, tucking your toes, and pressing into your hands to extend your chest forward. Push your shoulders back and down, and maintain a neutral forward gaze. Open up through the heart.
15. 15. Come back into downward dog (Adho Mukha Svanasana). On an exhalation, lift your hips and come into downward-facing dog pose. Press the heels towards the mat (it’s acceptable for them to contact the ground), let your head hang heavy, and press firmly into your hands to lift the shoulder blades up and back.
16. 16. Lift into half-standing forward fold (Ardha Uttanasana). Inhale and lift halfway up, flattening the spine, engaging the core, looking down, and bringing the fingertips to the floor in front of you or your shins (whichever is most comfortable).
17. 17. Bend into standing forward fold (Uttanasana). On an exhalation, enter this standing forward bend by bringing the hands through the heart center or swan diving gracefully with arms extended and knees bent. Hold for a breath or two your first round. During subsequent rounds, practice linking your breath to the movements.
18. 18. Lean down into fierce pose (Utkatasana). Inhale, lift your arms above your head, bend your knees, and lean back and down, like you are sitting in a chair. Engage the core, keep the back of the neck long and shoulders back and down. Link your breath to the movements in subsequent rounds.
19. 19. Return to mountain pose (Tadasana). Return to mountain pose, then repeat the sequence with the opposite foot leading the way to complete one round. You may go through as many rounds as you wish to warm up the body.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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