Intermediatestanding

Variations (1)

Sun Salutation B

Surya Namaskar B · सूर्य नमस्कार B

Also known as: Surya Namaskar B · Sun Salute B · Ashtanga Sun Salutation B

SuryaSun·NamaskarSalutation·BSeries B

Sun Salutation B, also called Surya Namaskar B is a classical yoga posture. Its Sanskrit name Surya Namaskar B translates word-for-word as: Surya (Sun) · Namaskar (Salutation) · B (Series B). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, engage the core and open and strengthen the shoulders. Adds Warrior I for leg strength. Chair pose for endurance. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes. Practitioners with knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

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
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Avoid full weight on extended wrists; use fists, forearms, or a wedge to keep the wrist in a neutral position.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Limit the depth of the backbend, breathe smoothly, and avoid holding the pose for extended periods.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Rounding the spine instead of hinging from the hips

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

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

weight lossstrengthflexibilityendurance

Pose Type

forward bendbackbendbalance

Body Focus

full body

Focus Areas

strengthflexibilityendurancebreathing

Best For

athletes

Yoga Styles

ashtangavinyasapower

When to Practice

warm upmorningsun salutation

Position

standing

Modify If You Have

knee injury

Skip Chair Pose and Warrior I — do Sun Sal A instead.

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Samasthiti.

2

2. Inhale — Utkatasana (Chair Pose), arms up.

3

3. Exhale — Uttanasana.

4

4. Inhale — Ardha Uttanasana.

5

5. Exhale — Chaturanga.

5 more steps remaining

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Frequently Asked Questions

Common questions about Surya Namaskar B

What is Sun Salutation B?

Sun Salutation B, also called Surya Namaskar B is a classical yoga posture. Its Sanskrit name Surya Namaskar B translates word-for-word as: Surya (Sun) · Namaskar (Salutation) · B (Series B). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, engage the core and open and strengthen the shoulders. Adds Warrior I for leg strength. Chair pose for endurance. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for athletes. Practitioners with knee injury should approach with care or consult a qualified teacher.

What are the benefits of Sun Salutation 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 Sun Salutation B?

Avoid this pose if you have: Knee injuries (Warrior I and Chair), Wrist injuries, High blood pressure.

How many steps are in Sun Salutation B?

Sun Salutation B is practiced in 10 steps. Samasthiti.

Is Sun Salutation B suitable for beginners?

Sun Salutation B is an intermediate-level pose. Beginners should practice with props or under guidance.

What conditions does Sun Salutation B help with?

Sun Salutation B is therapeutic for: weight loss, strength, flexibility, endurance.

What poses should I do before Sun Salutation B?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.