In my last post, we dove into Surya Namaskar A, which is an excellent starting point to warm up your body. But if you’re looking to challenge yourself and dive deeper into your yoga practice, Surya Namaskar B is where the real strength-building begins. This sequence has always been one of my personal favorites, not only because it intensifies the practice but also because it brings a sense of power and control to the body and mind.
What is Surya Namaskar B?
Surya Namaskar B is a more dynamic version of the classic Surya Namaskar, which is why I love it so much. It’s a full-body workout that strengthens, tones, and builds endurance. Unlike Surya Namaskar A, which focuses on flexibility and gentle warming, Surya Namaskar B introduces more powerful poses like Utkatasana (Chair Pose) and Warrior I that require you to engage your muscles more deeply.
What’s different here? The addition of Warrior I and Chair Pose forces you to hold your body in a more active state, engaging the legs, core, arms, and back. It's more challenging, but the benefits are huge. It’s a sequence that builds strength and stamina over time. As you flow through it, you’ll feel your heart rate rise, your muscles working harder, and your entire body becoming stronger.
The Flow of Surya Namaskar B
When I teach Surya Namaskar B, I focus on helping my students establish a solid flow. Starting from Tadasana (Mountain Pose), you take a deep breath and flow into Utkatasana (Chair Pose). From there, you move into Warrior I, then flow through Chaturanga (Low Plank) and Upward Dog, ending in Downward Dog before repeating.
The sequence is designed to be fluid—each movement transitioning smoothly into the next. It’s all about moving with the breath. One of the things I love most about Surya Namaskar B is that it doesn’t just work your body. It works your mind too. When you synchronize your breath with your movement, it creates a calming rhythm that allows you to stay focused and present in each pose.
Why Surya Namaskar B is Great for Strength
If you want to build strength in your legs, arms, and core, Surya Namaskar B is perfect for that. Utkatasana forces you to engage your thighs and glutes, while Warrior I opens up your hips and builds stability. The transitions from Chaturanga to Upward Dog engage the chest, arms, and core, helping you develop upper body strength. It’s a sequence that gives you that full-body burn, helping you build muscular endurance.
But here’s the thing: You might not feel the effects immediately, especially if you’re just starting out. It took me time to really feel the strength-building benefits of Surya Namaskar B. But with consistent practice, you’ll begin to notice that your muscles are stronger, your posture is better, and you have more energy throughout the day.
Breath and Movement in Surya Namaskar B
The breath is what ties everything together. In Ashtanga yoga, Ujjayi breath is key. It’s a gentle, steady breathing technique that creates a calming, meditative effect during practice. It’s not just about powering through each pose; it’s about being intentional with every movement. When you connect your breath with your movements, it transforms your practice into something deeper. You stop thinking about the poses as individual movements and start to see them as part of a greater whole.
When I first started practicing Surya Namaskar B, I struggled to keep my breath steady. But as I continued, I learned to use the breath to maintain focus, stability, and energy throughout the practice. That’s when I began to really feel the benefits—not just physically, but mentally and emotionally too.
How to Practice Surya Namaskar B
If you're new to Surya Namaskar B, don’t rush. Take the time to get familiar with each pose. Focus on proper alignment and gradually work on connecting your breath to the movement. It’s better to go slow and be mindful rather than speeding through it. Over time, you’ll notice that your body becomes stronger, and you can flow through the sequence with more fluidity.
One thing I always recommend to my students is consistency. Yoga is not a one-time thing—it’s a practice. And Surya Namaskar B, like any asana, requires consistency to see the real strength-building effects. Practice regularly, and you’ll begin to feel stronger, more flexible, and more grounded in both your body and mind.
Note on the YouTube Video: I’ve also put together a YouTube video for Surya Namaskar B, which is designed to help beginners get comfortable with the flow. It’s a basic guide that takes you step by step through the sequence. It’s not a super detailed breakdown, but it’s great for those just starting out or looking to refresh their practice. I wanted to keep it simple, so you can begin practicing right away and build your foundation. As you get more familiar with the sequence, you can explore deeper aspects of the practice.
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