The Sanctuary

Sequence · Intermediate

Sun Salutation B

Surya Namaskar B·सूर्य नमस्कार B·sūrya namaskāra

Sun Salutation B (Surya Namaskar B) demonstrated

Sun B is the longer, hotter cousin of Sun A. The Chair-and-Warrior-I additions test whether the breath can stay smooth under longer holds. Save it for users who already have steady Sun A; otherwise the breath collapses and the flow becomes ragged.

Benefits

  • Builds more cardiovascular stamina than Sun A through the added Chair and Warrior I phases
  • Strengthens the legs through the held Warrior poses inside the flow
  • Heat-building — useful as a longer warm-up for stronger practices
  • Demands more sustained focus than Sun A — the longer sequence trains attention

How to practise Sun Salutation B

  1. Stand in Tadasana, hands at heart.
  2. INHALE: bend the knees, sweep the arms overhead into Utkatasana (Chair).
  3. EXHALE: fold forward to Uttanasana.
  4. INHALE: halfway lift. EXHALE: step or jump back, lower to Chaturanga.
  5. INHALE: Upward Dog. EXHALE: Downward Dog.
  6. INHALE: step right foot forward into Warrior I (right side). EXHALE: hands down, step back, Chaturanga.
  7. INHALE: Up Dog. EXHALE: Down Dog. Repeat the Warrior I sequence on the LEFT side.
  8. After Warrior I left side: Chaturanga, Up Dog, Down Dog (5 breaths). Step forward, halfway lift, fold, INHALE rise into Chair, EXHALE hands to heart in Tadasana.

Suggested hold: 360s · Breath: Paced

How Sun Salutation B affects your doshas

In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.

Effect of Sun Salutation B on each dosha
DoshaEffectNotes
Vata Neutral broadly neutral
Pitta Caution can aggravate this dosha — practise sparingly
Kapha Balancing a good fit — helps settle this dosha

Body focus: Full Body, Spine, Core, Legs, Shoulders, Chest, Glutes

Who should avoid or modify this pose

  • Pregnant women shouldn't practice — too cardiovascular and includes prone phases
  • Don't practice with severe knee, wrist, or shoulder injury
  • Skip with herniated disc, severe lower-back injury, or recent abdominal surgery
  • Avoid with high blood pressure, heart conditions, or vertigo
  • Don't practice on a full stomach — wait 2-3 hours after eating

If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.

Modifications

  • Substitute Knees-Chest-Chin for Chaturanga — preserves the breath rhythm
  • Cobra instead of Up Dog
  • Step (don't jump) all transitions
  • Skip the Warrior I phase entirely if it disrupts the breath rhythm — practice Sun A instead

Traditional source: Modern hatha — Modern Ashtanga-lineage sequence (Krishnamacharya / Pattabhi Jois). Distinct from Sun Salutation A by the addition of Chair Pose and Warrior I.

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