Sun Salutation B

A rhythmic standing flow that links Chair Pose, forward folding, a vinyasa pathway, Downward Facing Dog and Warrior I through steady breath.

“Move with the breath. Stay curious. Let each round meet you freshly.”

Sun Salutation B is a structured sequence rather than a single posture. It builds from the simplicity of standing into a fuller conversation between breath, strength, mobility and pacing. The repetition offers a way to study how effort rises, how attention shifts and how each transition affects the next shape.

The purpose is not to move quickly or complete the sequence in one fixed form. The purpose is to explore rhythm, steadiness and choice. Each round can become clearer when the breath remains part of the movement.

1. 1Begin standing in Mountain Pose.
2. 2Inhale and bend the knees into Chair Pose, raising the arms if comfortable.
3. 3Exhale and fold forward over the legs.
4. 4Inhale and lengthen halfway, with hands to shins, floor or blocks.
5. 5Exhale and step or move back towards Plank.
6. 6Lower through your chosen vinyasa pathway.
7. 7Inhale into Cobra or Upward Facing Dog.
8. 8Exhale into Downward Facing Dog.
9. 9Step the right foot forward and inhale into Warrior I.
10. 10Exhale and move through your chosen vinyasa pathway.
11. 11Inhale into Cobra or Upward Facing Dog.
12. 12Exhale into Downward Facing Dog.
13. 13Step the left foot forward and inhale into Warrior I.
14. 14Exhale and move through your chosen vinyasa pathway.
15. 15Inhale into Cobra or Upward Facing Dog.
16. 16Exhale into Downward Facing Dog.
17. 17Stay for several breaths.
18. 18Step or walk forward, lengthen halfway, fold, return to Chair Pose and stand.

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

• •Can the knees bend in Chair Pose without the breath tightening?
• •What happens to the spine as you move from folding to lengthening?
• •Can the hands support you without carrying all your weight?
• •Does the front knee in Warrior I feel steady and spacious?
• •Can the transitions feel as considered as the named postures?

Let the breath set the pace of the sequence. If the breath becomes strained, shorten the movement, step rather than jump, or pause in Downward Facing Dog. The breath can show when the rhythm is supportive and when the sequence is asking for a different choice.

Observe the student's pacing before refining shapes. Sun Salutation B often reveals where someone rushes, braces, holds the breath or loses connection between postures. Watch the transitions with as much interest as the poses themselves.

Reflect after practising:

• •Where did the sequence feel smooth?
• •Where did you begin to rush?
• •What changed when you stepped instead of jumped?
• •Did your breath lead the movement or follow it?
• •Which part of the round asked for the most attention?

Rather than mistakes, you may notice:

• •Moving faster than the breath
• •Collapsing into the hands during transitions
• •Forcing the front foot forward
• •Overarching the lower back in backbends
• •Turning the Warrior I stance too narrow
• •Holding tension in the jaw or shoulders

• •Step back and forward instead of jumping
• •Lower knees to the floor before vinyasa
• •Practise Cobra instead of Upward Facing Dog
• •Place hands on blocks for the half lift
• •Shorten the Warrior I stance
• •Skip vinyasa and return directly to Downward Facing Dog
• •Pause in Mountain Pose between rounds

• ✓The breath remains available.
• ✓The sequence feels paced rather than rushed.
• ✓Transitions are clear enough to follow.
• ✓Effort and ease remain in conversation.
• ✓The body feels ready to pause or continue.