If you’re new to yoga and want a sequence that builds strength, improves flexibility, and helps you connect with your breath, Sun Salutation is a wonderful place to start.
Often practised in Vinyasa Yoga and Ashtanga Yoga, this flowing sequence links breath with movement and gently warms up the whole body.
Don’t worry if you’re a beginner – you can always slow the flow down, step instead of jump, and modify poses as needed.
Check out the first episode in this Sun Salutations series here: Beginner Sun Salutation: A Gentle Step-by-Step Guide
What Is Sun Salutation B?
Sun Salutation B (known traditionally as Surya Namaskar B) is a dynamic yoga sequence that moves through a series of postures designed to warm up the body and build strength.
It’s similar to Surya Namaskar A, but adds two strengthening poses: Chair Pose and Warrior I. This makes it slightly more energising while still being accessible for beginners when practiced slowly.
Benefits For Beginners
Practicing Sun Salutation B regularly can help you:
Build Strength
Poses like Utkatasana (Chair Pose) strengthen your legs and core while Chaturanga Dandasana builds upper body strength.
Improve Flexibility
Moving between Uttanasana (Standing Forward Fold) and Adho Mukha Svanasana (Downward Dog) stretches the hamstrings, spine, and back body.
Increase Energy
Flowing through the sequence raises the heart rate and helps wake up the body – making it perfect for morning practice.
Connect Breath and Movement
Each movement follows either an inhale or exhale, helping you develop a calm and focused mind.
Sun Salutation B Step-by-Step (Beginner Friendly)
Move slowly and focus on breathing steadily.
1. Chair Pose
Inhale and bend your knees, lifting your arms overhead into Utkatasana (Chair Pose).
2. Forward Fold
Exhale and fold forward into Uttanasana (Standing Forward Fold).
3. Half Lift
Inhale, lengthen your spine and lift halfway.
4. Step Back
Exhale and step back to a plank position.
Lower halfway down into Chaturanga Dandasana or lower your knees to the mat for support.
5. Upward Facing Dog
Inhale and lift your chest into Urdhva Mukha Svanasana (Upward-Facing Dog).
6. Downward Dog
Exhale and lift your hips up and back into Adho Mukha Svanasana (Downward Dog).
7. Warrior I (Right Side)
Inhale and step your right foot forward, rising into Virabhadrasana I.
8. Flow Through
Exhale hands down, step back and move through to plank → Upward Dog → Downward Dog.
9. Warrior I (Left Side)
Inhale the left foot forward and rise into Warrior I.
10. Return to the Top of the Mat
Step forward, halfway lift, fold, then inhale back to Chair Pose.
Exhale and bring your hands to your heart.
Beginner Tips
If you’re just starting out:
- Move slowly and mindfully
- Step instead of jumping between poses
- Bend your knees in forward folds
- Lower your knees in plank if needed
- Start with 2–3 rounds and gradually build up
Remember, yoga is about how the practice feels in your body, not how the poses look.
Sun Salutation B is a powerful yet accessible sequence that helps beginners build strength, improve flexibility, and feel more energised.
With regular practice, it can become a beautiful daily ritual that supports both your physical and mental wellbeing. Even just a few rounds each morning can set the tone for your entire day.
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