Beginner's Guide: Surya Namaskar B

Last week, we broke down Surya Namaskar A or Sun Salutation A. This week, we’re breaking down its sister sequence, Surya Namaskar B (Sun Salutation B). With the addition of the warrior poses, this continues to warm up the body and larger muscle groups and stretch the hips, which is why it is practiced after Surya Namaskar A. There are four new key poses are added to the sequence this time around. Check it out below for breakdown of the poses not used as part of Surya Namaskar A.


Utkatasana (Chair Pose)

  • Feet touching, hips sit back
  • Arms reach up wit palms facing one another
  • Heart open, and shoulders down and back
  • Knees stacked on top of ankles/feet
  • Common misalignment: not sending the hips back and bending the knee past the toes

Virabhadrasana I (Warrior 1)

  • Front heel to back arch alignment, front knee over front ankle, back foot down at 45-degree angle
  • Press front knee out in direction of front pinky toe; press down through pinky toe edge of back foot
  • Hips square to front
  • Arms up, Shoulders down and back and aligned on top of hips
  • Common misalignment: not taking a wide enough stance if your body will let you, letting the front knee sink in towards center
My arms got cut off in the picture, but they rise up and stack directly over hips and shoulders, with palms facing in towards one another.

My arms got cut off in the picture, but they rise up and stack directly over hips and shoulders, with palms facing in towards one another.

Virabhadrasana II (Warrior 2)

  • Lower half of body stays in warrior 1, except hips open up to face the side
  • Shoulders still stacked on top of hips
  • Arms out in opposite directions, palms facing down
  • Gaze over front fingertips
  • Common misalignment: reaching towards the front and letting shoulders move past hips

Viparita Virabhadrasana (Reverse Warrior)

  • Flip the front palm up, lift palm and gaze towards the ceiling
  • Back arm rests down on back leg
  • Lower body stays in Warrior 2
Arm got cut off here again - oops! The upper arm reaches up and back overhead.

Arm got cut off here again - oops! The upper arm reaches up and back overhead.