Learn how to practice Surya Namaskar B (Sun Salute B)

Surya Namaskar is one of the fundamental sequences in yoga asana practice. In the video below, you’ll see detailed instruction of the poses as well as a flow practice with Doron and Vanessa. In addition, you’ll learn the Sanskrit count of Surya Namaskar B, its transitions, alignment and breath.

Surya Namaskar B Explained in Detail – Sun Salute B

Video shot in Palo Alto. Gratitude to Oren Dobronsky for his help.

Surya Namaskar B is the second of the two sun salutations in the Ashtanga yoga tradition. In this vinyasa, we follow the same basic flow as in Surya Namaskar A; however, this flow adds the poses Utkatasana (fierce pose), and Virabhadrasana (warrior one) on both the right and the left side.

There are 17 poses in this flow, and the breaths for each pose alternate. For example, an inhale starting in one pose will end in your next pose. While you peak in a pose, your breath will be finishing. As soon as you finish your inhale, begin your exhale and start to move into your next pose. Your exhale ends when you are as deep as possible in the next pose. Then, inhale and keep flowing!

The 17 positions with Sanskrit counting

• • Samastitih (sometimes called Tadasana)
  • Ekam – utkatasana – fierce pose
  • Due – uttanasana – forward fold
  • Trini – ardha uttanasana – spine extension
  • Catvari – chaturanga dandasana – plank pose
  • Pancha – urdhva mukha svanasana – upward facing dog
  • Sat – adho mukha svanasana – downward facing dog
  • Sapta – virabhadrasana – warrior one (right)
  • Astau – chaturanga dandasana  – plank pose
  • Nava – urdhva mukha svanasana – upward facing dog
  • Dasa – adho mukha svanasana – downward facing dog
  • Ekadasa – virabhadrasana – warrior one (left)
  • Duedasa – chaturanga dandasana – plank pose
  • Trayodasa – urdhva mukha svanasana – upward facing dog
  • Caturdasa – adho mukha svanasana – downward facing dog
  • Panchadasa – ardha uttanasana – spine extension
  • Sodasa – uttanasana – forward fold
  • Saptadasa – utkatasana – fierce pose
  • Samastitih

When practicing yoga, remember to keep your mind and breath steady. Use the ujjayi breath, engage your bandhas, keep your drsti steady, and simultaneously feel deep into your body in each pose and transition. In the Ashtanga Vinyasa yoga tradition, the transitions between poses are just as important as the poses themselves. Therefore, the more concentration you can bring to your practice, the more beneficial it will be to your mind, body, and overall health. Keep calm and flow on!

Share the Sun Salute

If you enjoyed this video and article, leave us a comment below and share it with your practice partners.

For more tips,  have a look at Doron’s  YouTube Channel. If you’d like to learn more about the yoga lifestyle, come visit us at the Doron Yoga & Zen Center in Guatemala. We offer retreats and workshops, as well as Yoga Alliance-certified yoga teacher trainings.

For more detailed information on poses and transitions, check out the Doron Yoga Manual.