Sun Salutation B Sequence: How-To Tutorial & Alignment Tips

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Previously we have shared a short tutorial on Surya Namaskar A, which is a sequence typically practised in Ashtanga, Vinyasa or Power yoga. In this tutorial, we will work through the Sun Salutation B sequence (or Surya Namaskar B), which is the second variation of sun salutation.

If you are practising the traditional way, as in Ashtanga Yoga, Sun Salutation B and A sequences are performed in sets of five each. However, this can be a little strenuous if you are new to yoga – you can start off with two rounds of Sun Salutation A followed by another two rounds of Sun Salutation B. Regardless of the number of rounds, it is important to stay aware of your breath, coordinating each asana with each inhale or exhale.

When performed regularly in the mornings, sun salutations can easily become a moving meditation to calm your mind, energize you and warm your whole body up before you go about your daily life.

There are 17 poses in the Sun Salutation B sequence. Follow the steps in the tutorial to familiarize yourself with the essential asanas and their alignment. In case you would like a convenient cheatsheet, you can get it at the link below.

Get Sun Salutation B cheatsheet here

Summary of Ashtanga Sun Salutation B Sequence (“Surya Namaskar B”)

To begin, bring yourself to the starting position Samasthiti, mountain pose

Starting Position: Mountain Pose

Sanskrit Name: Samasthiti

Sanskrit Count: NA

Breath: NA

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Samasthiti

1. Chair Pose

Sanskrit Name: Utkatasana

Sanskrit Count: Ekam

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Utkatasana

2. Standing Forward Fold

Sanskrit Name: Uttanasana

Sanskrit Count: Dve

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Uttanasana

3. Half Standing Forward Fold

Sanskrit Name: Ardha Uttanasana

Sanskrit Count: Trini

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Ardha Uttanasana

4. Four-Limbed Staff Pose – Modification: Plank Pose

Sanskrit Name: Chaturanga Dandasana

Sanskrit Count: Catvari

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Chaturanga Dandasana

5. Upward Facing Dog

Sanskrit Name: Urdhva Mukha Svanasana

Sanskrit Count: Pancha

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Urdhva Mukha Svanasana

6. Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Sanskrit Count: Sat

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Adho Mukha Svanasana

7. Warrior 1 – Right

Sanskrit Name: Virabhadrasana I (Warrior) – Right

Sanskrit Count: Sapta

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Virabhadrasana Right

8. Four-Limbed Staff Pose – Modification: Plank Pose

Sanskrit Name: Chaturanga Dandasana

Sanskrit Count: Astau

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Chaturanga Dandasana

9. Upward Facing Dog

Sanskrit Name: Urdhva Mukha Svanasana

Sanskrit Count: Nava

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Urdhva Mukha Svanasana

10. Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Sanskrit Count: Dasha

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Adho Mukha Svanasana

11. Warrior 1 – Left

Sanskrit Name: Virabhadrasana I (Warrior) – Left

Sanskrit Count: Ekadasha

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Virabhadrasana Left

12. Four-Limbed Staff Pose – Modification: Plank Pose

Sanskrit Name: Chaturanga Dandasana

Sanskrit Count: Dvadasha

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Chaturanga Dandasana

13. Upward Facing Dog

Sanskrit Name: Urdhva Mukha Svanasana

Sanskrit Count: Trayodasha

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Urdhva Mukha Svanasana

14. Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Sanskrit Count: Caturdasha

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Adho Mukha Svanasana

15. Half Standing Forward Fold

Sanskrit Name: Ardha Uttanasana

Sanskrit Count: Pancadasha

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Ardha Uttanasana

16. Standing Forward Fold

Sanskrit Name: Uttanasana

Sanskrit Count: Sodasha

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Uttanasana

17. Chair Pose

Sanskrit Name: Utkatasana

Sanskrit Count: Saptadasha

Breath: Inhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Utkatasana

Back to Starting Position: Mountain Pose

Sanskrit Name: Samasthiti

Sanskrit Count: NA

Breath: Exhale

Ashtanga Sun Salutation Sequence (Surya Namaskar) - Samasthiti

Try practising a few rounds of Sun Salutation B together with Sun Salutation A. By the end of it, you should feel rather worked-out and ready to continue the rest of your yoga practice or exercise.

Related: Sun Salutation A Tutorial

I hope you’ve enjoyed this tutorial. Just a last reminder that you can take this tutorial offline with our PDF cheatsheet – this can be used as a quick reference to help you remember the sequence as well as alignment cues whether you are practicing at home or in the studio.

Get the Surya Namaskar B cheatsheet HERE


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Ashtanga Sun Salutation B Sequence - Free Video Tutorial
Ashtanga Sun Salutation B Sequence - Free Video Tutorial

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