Sun Salutation B
Sun Salutation B Exercise Description
Sun Salutation B (Surya Namaskar B) is a dynamic, bodyweight mobility sequence that links multiple postures with controlled breathing. It blends hip hinge and squat patterns (Chair, Forward Fold), a horizontal push (Plank/Chaturanga), spinal extension (Upward-Facing Dog or Cobra), a closed-chain shoulder press with hip flexion (Downward-Facing Dog), and staggered-stance lunging with overhead reach (Warrior I). Primary movers and stabilizers include the quadriceps, gluteals, hamstrings, calves, hip flexors, spinal extensors, abdominals, deltoids, pectorals, latissimus dorsi, and the scapular stabilizers (serratus anterior, trapezius, rhomboids). The sequence emphasizes neutral spine, shoulder packing, and knee‑over‑toe alignment while coordinating inhale/lengthen and exhale/stabilize actions. Move smoothly, maintain an even breath, and prioritize joint stacking and control over depth.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head, Iliacus, Psoas Major, Rectus Abdominis, Soleus
- Stabilizing Muscles: Multifidus, Rhomboid Major, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Sun Salutation B Exercise
‘- Stand tall in Mountain. Feet hip‑width or together, weight balanced, ribs stacked over pelvis.
– Inhale to Chair: sit hips back, shins angled, knees track over toes; reach arms overhead without rib flare; neutral spine.
– Exhale Forward Fold: hinge at hips, torso long; relax neck; hands to shins or floor.
– Inhale Half Lift: spine long, chest broad; shoulders away from ears.
– Exhale step to Plank: hands under shoulders, legs long; brace midline.
– Lower to Chaturanga: elbows close to ribs, shoulders no lower than elbows; body in one line.
– Inhale Upward‑Facing Dog or Cobra: chest forward and up; shoulder blades draw back and down; thighs lifted in Up Dog or pelvis grounded in Cobra.
– Exhale to Downward‑Facing Dog: hips up and back; spine long; press evenly through palms; rotate upper arms outward.
– Inhale step right foot forward; back heel roots at a comfortable angle; rise to Warrior I with hips squared as mobility allows, arms overhead.
– Exhale hands down; step back; flow through Plank → Chaturanga → Up Dog/Cobra → Down Dog.
– Inhale step left foot forward; rise to Warrior I; same alignment.
– Exhale vinyasa back to Down Dog, then return to the front and stand tall.
– To reduce load: step (don’t jump); lower knees in Plank/Chaturanga; choose Cobra instead of Up Dog.
Sun Salutation B Tips
‘- In Mountain, stand tall with feet hip‑width or together, weight balanced, and ribs stacked over pelvis.
– In Chair, sit hips back with shins angled and knees tracking over toes.
– Reach arms overhead in Chair without letting the ribs flare, keeping a neutral spine.
– In Forward Fold, hinge at the hips to keep the torso long and relax the neck.
– In Half Lift, keep the spine long, chest broad, and shoulders away from the ears.
– In Plank, stack hands under shoulders, keep the legs long, and brace the midline.
– In Chaturanga, keep elbows close to the ribs, shoulders no lower than elbows, and body in one line.
– In Upward‑Facing Dog or Cobra, lift the chest forward and up while drawing the shoulder blades back and down.
– In Downward‑Facing Dog, send hips up and back, lengthen the spine, press evenly through the palms, and rotate the upper arms outward.
– In Warrior I, root the back heel at a comfortable angle, square the hips as mobility allows, and reach the arms overhead.
– Throughout the sequence, coordinate inhale with lengthening and exhale with stabilizing, moving smoothly with even breath and prioritizing joint stacking and control over depth.
Sun Salutation B Beginner Introduction
Sun Salutation B (Surya Namaskar B) is a flowing yoga series that moves the body through standing bends, squatting shapes, strong plank positions, gentle backbends, an inverted “V” posture, and lunges with arms reaching overhead. Each part of the sequence is linked with the breath, so inhalations generally lengthen the body and exhalations stabilize it, creating a smooth, rhythmic practice that feels almost like a moving meditation.
This pattern involves the legs, glutes, calves, hip flexors, back, abs, chest, shoulders, and upper back working together to create both strength and suppleness. There is a clear emphasis on organized posture: a steady back position, grounded shoulders, and knees tracking in line with the feet. The overall feel is energetic but controlled, with attention on how one shape transitions into the next. The series is often adjusted by practitioners through slower pacing or softer backbend choices, making it a versatile option within a yoga practice.