Learning how to do Surya Namaskar B isn’t as difficult as you might think. In this tutorial, we give you video lessons that break down the individual poses, so you know exactly how to do Sun Salutation B. You’ll learn how to do each pose in the sequence correctly, and then follow along with the video that ties all of the poses together for you at the end of this post.
If you already know how to do Surya Namaskar A, you’re well on your way to knowing how to do Surya Namaskar B. Sun Salutation B adds a few more poses to the sequence to ignite that inner fire and build heat in your body.
In the beginning, you’ll take time to learn each individual pose. Once you can flow through the poses from memory, you will be able to do the poses with the corresponding breaths.
Let’s start from the beginning and take you through each pose in Surya Namaskar B in order. Follow along with the video instructions to give you a better understanding of the pose. At the bottom of the post, you’ll find a full practice of the sequence that you can practice with.
Samasthiti (Mountain Pose)
Stand at the top of your mat with your feet together and your arms at your sides.
Utkatasana (Chair Pose)
From mountain pose inhale and sink down into chair pose by bending your knees like you are going to sit down. Bring your palms together over your head and look up at your thumbs.
Uttanasana (Standing Forward Bend)
Exhale and straighten your legs. Fold your torso forward over your thighs into standing forward bend pose. Bend from your hips. You can bring your hands to the floor, or if you can’t reach the floor, place your hands on your shins.
Ardha Uttanasana (Half Forward Bend)
From uttanasana, inhale and straighten your back, coming up onto your fingertips if your hands are on the floor and look forward. You can bend your knees slightly if you need to.
Chaturanga Dandasana (Four Limbed Staff Pose)
Exhale and place your palms flat on the floor. Step back into plank pose and lower down like you are going to do a push-up. This is chaturanga dandasana. Keep your elbows close to your body and stay broad through the collarbone.
Urdhva Mukha Svanasana (Upward Facing Dog)
Inhale and point your feet behind you and straighten your arms to come up into upward facing dog. Your legs are engaged. Your knees and pelvis are off of the ground.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and roll your toes over. Send your hips back and up to downward facing dog. Straighten your legs and bring your heels down into the ground.
Virabhadrasana A (Warrior I)
Inhale and step your right foot forward between your hands. Rise up into warrior I pose.
Chaturanga Dandasana (Four Limbed Staff Pose)
Exhale and step back to chaturanga dandasana.
Urdhva Mukha Svanasana (Upward Facing Dog)
Inhale and move into upward facing dog again.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and return to downward facing dog.
Virabhadrasana A (Warrior I)
Now inhale and repeat warrior I but on the left side, so step your left foot forward.
Chaturanga Dandasana (Four Limbed Staff Pose)
Exhale and step back to chaturanga dandasana.
Urdhva Mukha Svanasana (Upward Facing Dog)
Inhale and move into upward facing dog again.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and return to downward facing dog. Stay in this pose for five breaths. Allow yourself to settle into the pose. Check in with your breath and make sure it is steady and even.
Ardha Uttanasana (Half Forward Bend)
Inhale and step forward, returning to half forward bend.
Uttanasana (Standing Forward Bend)
Exhale and bend from your hips into standing forward fold. Now that you’re warm, you’ll find that you’re a bit more flexible.
Utkatasana (Chair Pose)
Inhale and return to chair pose.
Samasthiti (Mountain Pose)
Exhale and end the sequence by returning to mountain pose.
Repeat this sequence of poses as many times as you like. You can follow along with this video to see how all of the poses fit together.
