Surya Namaskar B — Sun Salutation B

Surya Namaskar B — Sun Salutation B (सूर्यनमस्कार बी)

Surya Namaskar B is the extended Sun Salutation, adding Utkatasana (chair) and Virabhadrasana I (warrior I) to the base cycle. Longer and more physically demanding, it deepens the warm-up and further strengthens legs, hips and core. In the Ashtanga tradition, it follows Salutation A and is practiced 3 to 5 times.

Therapeutic Benefits

• Lower limb strengthening — Utkatasana and Warrior I intensely engage quads, glutes and calves.
• Increased cardiovascular endurance — longer sequence maintains cardiac effort longer.
• Hip and psoas opening — Warrior I stretches the back leg's psoas.
• Enhanced concentration — sequence complexity demands sustained attention.

Detailed Sequence

1. Samasthiti

Standing, prayer hands. Exhale.

2. Utkatasana

Inhale — bend knees, arms overhead, like sitting in invisible chair.

3-7. Forward fold → Flat back → Chaturanga → Up Dog → Down Dog

As in Sun Salutation A.

8. Virabhadrasana I (right)

Inhale — right foot between hands, arms up, Warrior I right side.

9-11. Chaturanga → Up Dog → Down Dog

Exhale back to Chaturanga, flow through.

12. Virabhadrasana I (left)

Inhale — left foot between hands, Warrior I left side.

13-17. Chaturanga → Up Dog → Down Dog (5 breaths) → Return

Jump forward, fold, Utkatasana, Samasthiti.

Breathing and Repetitions

3 to 5 cycles. One breath per pose except Down Dog (5 breaths).

Contraindications

• Knee injury — adapt lunge depth
• Heart conditions — reduce cycles
• Shoulder injury — modify transitions

Modifications

• Beginner: step instead of jump, back knee down in Warrior I, knees-down Chaturanga.
• Advanced: fast fluid flow, light jumps, warrior variations.

Target Audience

Suitable for intermediate practitioners and above. Excellent complete warm-up or standalone short intense session.