IntermediatestandingVariations (1)
Surya Namaskar B
सूर्य नमस्कार B
Surya Namaskar B adds Utkatasana and Virabhadrasana I to the Sun Salutation, building more leg strength and endurance.
Anatomy Involved
Benefits
- More intense than Surya Namaskar A
- Adds Warrior I for leg strength
- Chair Pose for endurance
- Complete warm-up for intermediate/advanced practice
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries (Warrior I and Chair)
- Wrist injuries
- High blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Hinge from the hips, leading with the chest
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Skip Chair Pose and Warrior I — do Sun Sal A instead.
Target Areas
Practice Flow
About this Pose
Surya Namaskar B adds Utkatasana and Virabhadrasana I to the Sun Salutation, building more leg strength and endurance.
How to Practice
1. Samasthiti.
2. Inhale — Utkatasana (Chair Pose), arms up.
3. Exhale — Uttanasana.
4. Inhale — Ardha Uttanasana.
5. Exhale — Chaturanga.
5 more steps remaining
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Frequently Asked Questions
Common questions about Surya Namaskar B
What is Surya Namaskar B?
Surya Namaskar B adds Utkatasana and Virabhadrasana I to the Sun Salutation, building more leg strength and endurance.
What are the benefits of Surya Namaskar B?
More intense than Surya Namaskar A. Adds Warrior I for leg strength. Chair Pose for endurance. Complete warm-up for intermediate/advanced practice.
Who should avoid Surya Namaskar B?
Avoid this pose if you have: Knee injuries (Warrior I and Chair), Wrist injuries, High blood pressure.
How many steps are in Surya Namaskar B?
Surya Namaskar B is practiced in 10 steps. Samasthiti.
Is Surya Namaskar B suitable for beginners?
Surya Namaskar B is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Surya Namaskar B help with?
Surya Namaskar B is therapeutic for: weight loss, strength, flexibility, endurance.
What poses should I do before Surya Namaskar B?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Surya Namaskar B with other poses