SU
Surya Namaskar B
सूर्य नमस्कार B
Intermediatestanding
Target Muscles
full bodyquadricepscoreshoulders
Benefits (4)
- + More intense than Surya Namaskar A
- + Adds Warrior I for leg strength
- + Chair Pose for endurance
- + Complete warm-up for intermediate/advanced practice
Avoid If (3)
- - Knee injuries (Warrior I and Chair)
- - Wrist injuries
- - High blood pressure
About
Surya Namaskar B adds Utkatasana and Virabhadrasana I to the Sun Salutation, building more leg strength and endurance.
Step-by-Step Instructions
1
1. Samasthiti.
2
2. Inhale — Utkatasana (Chair Pose), arms up.
3
3. Exhale — Uttanasana.
4
4. Inhale — Ardha Uttanasana.
5
5. Exhale — Chaturanga.
6
6. Inhale — Upward Dog.
7
7. Exhale — Downward Dog.
8
8. Inhale — right foot forward, Virabhadrasana I. Hold 5 breaths.
9
9. Exhale — Chaturanga → Upward Dog → Downward Dog.
10
10. Inhale — left foot forward, Virabhadrasana I. Then reverse the sequence back to Samasthiti.