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Essential Sequence: Sun Salutations (Surya Namaskar B)

After a few rounds of Surya Namaskar A (here’s your refresher on that sequence if you’re unfamiliar), you’ll be warmed up and ready to move through the sequence below, Surya Namaskar B. For the B variation, you’ll fire up your legs in Utkatasana AKA Chair or Fierce Pose and you’ll add the strong standing pose, Virabhadrasana I (Warrior I).

Once you establish a rhythm and familiarity with this sequence, you can start to create targeted sequences by adding poses after Warrior I. If you want more specific guidance about how to best sequence for peak poses and how to stretch and strengthen your body safely and effectively, check out the online sequencing course that I offer through YogaGlo.

For all Sun Salutations, it’s essential that you breathe in and out through your nose and elongate your breath. Try to imagine that your breath leads the movement; it’s what compels you to move through each pose. Follow the breath cues below, staying for five full breaths in your third Downward Dog before you jump forward to Uttanasana. Build up to 5 rounds of Surya Namaskar B, dropping your knees to the ground if you need to in Chaturanga.

Surya Namaskar B

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{illustrations by MCKIBILLO}


  1. Ashtanga Yoga for the win! Despite all the options out there in modern yoga, much of the traditional sequencing (1930s) of Pattabhi Jois Ashtanga method has withstood the test of time. Thanks for featuring this potent warmup!

  2. Hi Jason – love these sequences and your insights. Love to add them to my library as well – I think the PDF attached here is the same as the Sun Sal A from the other week?

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