Ashtanga Sun Salutation B

A rhythmic standing flow from the Ashtanga sequence that links Chair Pose, forward folding, vinyasa and Warrior I with steady breath.

“Move with the breath. Stay curious about pace, effort and space.”

Ashtanga Sun Salutation B builds on the simpler rhythm of Sun Salutation A. It adds the heat and shape of Chair Pose and Warrior I, while returning again and again to breath-led movement. The sequence invites coordination, attention and a steady relationship between effort and ease.

The purpose is not to move quickly or perform every transition in one fixed way. The purpose is to explore continuity. Each breath offers a beginning, a direction and a place to listen.

1. 1Begin standing with your feet together or hip-width apart.
2. 2Inhale and bend the knees into Chair Pose, raising the arms if comfortable.
3. 3Exhale and fold forward.
4. 4Inhale and lengthen halfway, with hands to shins, floor or blocks.
5. 5Exhale and step or float back through a vinyasa, choosing a version that supports your breath.
6. 6Inhale into Upward-Facing Dog or Cobra.
7. 7Exhale into Downward-Facing Dog.
8. 8Inhale and step the right foot forward into Warrior I.
9. 9Exhale and move back through your chosen vinyasa.
10. 10Inhale into Upward-Facing Dog or Cobra.
11. 11Exhale into Downward-Facing Dog.
12. 12Inhale and step the left foot forward into Warrior I.
13. 13Exhale and move back through your chosen vinyasa.
14. 14Inhale into Upward-Facing Dog or Cobra.
15. 15Exhale into Downward-Facing Dog for several breaths.
16. 16Inhale and step or walk to the front of the mat, lengthening halfway.
17. 17Exhale and fold.
18. 18Inhale into Chair Pose.
19. 19Exhale and return to standing.

Instead of searching for the “correct” position, notice:

• •Can the breath guide the pace of the sequence?
• •Do the knees and feet feel well related in Chair Pose?
• •Can the front knee track comfortably in Warrior I?
• •Is the vinyasa adding clarity or creating strain?
• •Can the transitions stay as important as the shapes?

Let the breath set the rhythm rather than chasing the sequence. If the breath becomes sharp, held or hurried, explore a smaller movement, a slower pace or fewer vinyasas.

Observe how the student moves between postures. The transitions often reveal more than the shapes themselves. Notice breath quality, pacing, stepping patterns and how effort is distributed through the hands, feet, legs and shoulders.

Reflect after practising:

• •Where did the breath feel easy to follow?
• •Which transition asked for the most attention?
• •Did the repeated vinyasas support your focus or increase fatigue?
• •What changed when you softened the pace?

Rather than mistakes, you may notice:

• •Rushing to keep up with the sequence
• •Holding the breath during transitions
• •Collapsing into the lower back in backbends
• •Stepping forward with strain
• •Overloading the shoulders in vinyasa
• •Forcing Warrior I foot placement

• •Practise without jumping
• •Lower knees during Chaturanga
• •Use Cobra instead of Upward-Facing Dog
• •Step forward in stages to reach Warrior I
• •Keep hands on hips in Warrior I
• •Reduce or remove repeated vinyasas
• •Rest in Downward-Facing Dog or Child's Pose when needed

• ✓Breath remains available through the sequence.
• ✓Transitions feel purposeful rather than rushed.
• ✓Chair Pose and Warrior I feel steady enough to breathe in.
• ✓The chosen vinyasa supports the practice.
• ✓The body feels warm without feeling forced.