Surya Namaskar B: A Complete Guide to Sun Salutation B
Also called Sun Salutation B
Quick Intro
Surya Namaskar B (Sun Salutation B in English) is a yoga exercise built on the same core flow as Surya Namaskar, beginning each round in a standing chair-like squat instead of Mountain Pose and adding a lunge on each side between the downward-facing holds, repeated twice per side across each full cycle.
Like the sequence it extends, Surya Namaskar B moves continuously through a fixed order of shapes, never settling into any single position, so the sections below describe a repeating cycle, not one entry, hold and release.
Equipment Needed
No equipment is needed for Surya Namaskar B. A yoga mat is optional for grip and cushioning through the floor-level and lunge steps.
Why Surya Namaskar B Matters
The front thigh (quadriceps, rectus femoris) drives the chair-pose entry on every round, a demand the shorter sequence doesn’t include, while the buttock (gluteus maximus) and front of the hip (hip flexors, iliopsoas) power the added lunges. The chest (pectoralis major), the back of the upper arm (triceps brachii) and the front shoulder (deltoid, anterior) still work through the plank and low push-up, and the abdominal wall (rectus abdominis) braces throughout. The back of the thigh (hamstrings, biceps femoris) lengthens through the folds, and the muscles along the spine (erector spinae) support the backbends and the upright standing steps.
Flexibility is the main demand, with endurance, coordination and a cardiovascular load close together behind it.
When to Do It
Surya Namaskar B suits a session that specifically wants the extra leg-conditioning load the chair pose entry and standing lunges add, whether as a longer warm-up, a standalone practice or a repeated conditioning block for several rounds.
Anyone with a knee injury that reacts poorly to a deep squat or a static lunge should modify the chair-pose entry and lunge holds or choose Surya Namaskar instead, since this version specifically adds those two positions on top of the shorter sequence.
Getting Ready
A few slow, unweighted rounds of the sequence’s individual shapes, particularly a held chair pose and a low lunge, prepare the legs for the load this longer version adds. Practicing Surya Namaskar for a few rounds first is a reasonable way to warm into the breath-to-movement rhythm before the added squats and lunges join in.
Sink fully into the chair-pose entry at the start of every round, since a shallow entry undercuts the specific leg-conditioning benefit this version is built around.
Step-by-Step Instructions
1. Chair Pose. Bend the knees and sit the hips back, arms reaching overhead.
2. Standing Forward Fold. Exhale and hinge forward, folding over the legs.
3. Half Lift. Inhale and lengthen the spine halfway up.
4. Step or jump back to plank, then low push-up. Exhale into a straight-line plank, then lower close to the floor.
5. Upward-Facing Dog. Inhale and press the chest up into a backbend.
6. Downward-Facing Dog. Exhale and lift the hips into an inverted V.
7. Warrior I, first side. Step one foot forward into a lunge, back heel grounded, arms reaching overhead.
8. Return to Downward-Facing Dog. Step back and lift the hips once more.
9. Warrior I, second side. Repeat the lunge on the opposite side.
10. Return to Downward-Facing Dog, then step or jump forward. Bring the feet back between the hands.
11. Rise through Chair Pose. Inhale to lift halfway, then rise back into the chair-pose stance to complete the round.
How Many, How Often
Surya Namaskar B is dosed by rounds, since the added squats and lunges make each individual round considerably more demanding than a round of the shorter sequence.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the longer sequence | Complete 2 to 3 rounds, holding the chair pose and lunges briefly and stepping rather than jumping. |
| Intermediate | Each round completes with the chair pose and both lunges held fully | Complete 4 to 6 rounds at a steady, even pace. |
| Advanced | The pace and depth hold steady across every round | Complete 8 or more rounds, or alternate rounds of this sequence with Surya Namaskar for a mixed conditioning block. |
A fully sunk chair pose and squared Warrior I hold matter more here than finishing a high round count, since the leg-conditioning benefit of this sequence comes specifically from those two added positions, not from moving through them quickly.
Modifications and Variations
Surya Namaskar B is the more demanding of the two Sun Salutation sequences, with one shorter version available.
For an easier entry point, Surya Namaskar, also known as Surya Namaskar A, omits the chair-pose entry and the standing lunges, keeping the same core plank-to-backbend cycle without the added leg load.
Progression path: Surya Namaskar → Surya Namaskar B
Common Mistakes to Avoid
Skimming through the chair-pose entry instead of sinking fully into it. This removes the specific leg-conditioning demand this longer sequence is built around. Bending the knees fully and sitting the hips back on every single round keeps that benefit intact.
Letting the Warrior I lunge’s back heel lift off the floor. A lifted back heel shortens the hip-flexor stretch and reduces the lunge’s stability. Keeping that heel grounded, even in a shorter stance, protects both the stretch and the balance.
Rushing the two added lunges to keep the round moving quickly. Speeding through the lunges defeats their purpose just as skimming the chair pose does. Holding each lunge for a full breath or two, even if that means fewer total rounds, preserves the benefit of the sequence.
After Your Set
Coming to stillness in Mountain Pose or a seated position for several slow breaths lets the heart rate settle after the final round. A gentle standing quad stretch, held on each side, releases the legs specifically after the repeated chair-pose and lunge work.
Going Deeper
This longer sequence is usually trained by prioritizing full depth in the chair pose and both lunges over a high round count, since those two added positions are what separate this version’s training effect from the shorter sequence. What most often limits how many rounds feel sustainable isn’t the plank-to-backbend cycle itself, already familiar from the shorter versions, but leg endurance in the chair pose and lunges running out well before the upper body tires. Building that specific leg endurance, round by round, is what makes this longer sequence sustainable over time.
Someone comfortable with Surya Namaskar generally completes a full 3-round session of this longer version within a couple of weeks, and sustains 6 or more rounds somewhere in the four to six week range.
How to Know You’re Improving
- A complete round finished with the chair pose and both lunges held fully, even if briefly
- 3 rounds completed with the back heel staying grounded through both Warrior I holds
- 6 or more rounds sustained at a steady pace without the chair pose or lunges shortening
- A comfortable transition between this sequence and Surya Namaskar within the same session
A fully sunk chair pose and grounded back heel through every round, not how many rounds get completed, is the marker of progress here.
Muscles Worked
- Gluteus Maximus (the largest glute muscle, standing up out of the chair entry and driving each lunge)
- Erector Spinae (the muscles running along the length of the spine, working through the folds, lifts and warrior shapes)
- Pectoralis Major (the chest muscle, taking the lowering and opening phases twice per side)
- Biceps Femoris (a muscle at the back of the thigh, stretched in the folds and loaded in the lunges)
- Iliopsoas (the hip flexor group at the front of the hip, stretched on the back leg of every warrior position)
- Rectus Femoris (a front thigh muscle that crosses both the hip and knee, holding the chair entry and the front leg of each lunge)
- Anterior Deltoid (the front of the shoulder cap, raising the arms overhead repeatedly across the longer sequence)
- Triceps Brachii (the back of the upper arm, controlling each lowering phase as the rounds accumulate)
- Rectus Abdominis (the abdominal muscles running down the front of the stomach, holding the midline through a longer, more tiring round)
FAQ
Do I need to master Surya Namaskar A before attempting this version? A comfortable, brisk session of Surya Namaskar A is a reasonable readiness marker, since this version adds leg load on top of that same core cycle without replacing it with something unrelated.
Is it normal for my legs to fatigue much faster in this version? Yes, the repeated chair pose and standing lunges load the legs considerably more than the shorter sequence, so noticeably faster leg fatigue is an expected, normal response.
Can this sequence be mixed with the shorter version in the same session? Yes, alternating rounds of this version with Surya Namaskar is a common way to build a longer session without every round carrying the full leg-conditioning load.
Why does this version raise my heart rate more than the shorter sequence? The added chair pose and two lunges per round increase the total muscular work each cycle demands, which raises the cardiovascular response along with it.
Related to Surya Namaskar, the easier version.