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Start · 3 min 45

🍄 Gnome original · Intermediate

Sun Salutation B (Surya Namaskar B)

Sun salutation A, plus a chair and two warriors. The sun wanted more.

  • 3 min 45
  • 18 poses
  • 4 chapters
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You’ll need: A mat. Traditionally three to five rounds after Sun Salutation A.

The journey

  1. Chair Pose1
  2. Standing Forward Bend2
  3. Halfway Lift3
  4. Four-Limbed Staff (Low Plank)4
  5. Upward-Facing Dog5
  6. Downward-Facing Dog6
  7. Warrior I7
  8. Four-Limbed Staff (Low Plank)8
  9. Upward-Facing Dog9
  10. Downward-Facing Dog10
  11. Warrior I11
  12. Four-Limbed Staff (Low Plank)12
  13. Upward-Facing Dog13
  14. Downward-Facing Dog14
  15. Halfway Lift15
  16. Standing Forward Bend16
  17. Chair Pose17
  18. Mountain Pose18

  1. Chair 1:05

    1. Chair Pose yoga pose illustration
      Chair PoseUtkaṭāsana

      Inhale, bend the knees and sit back, arms up. A chair with excellent posture.

      15s
    2. Standing Forward Bend yoga pose illustration
      Standing Forward BendUttānāsana

      Exhale, fold forward.

      10s
    3. Halfway Lift yoga pose illustration
      Halfway LiftArdha Uttānāsana

      Inhale, halfway lift, long spine.

      10s
    4. Four-Limbed Staff (Low Plank) yoga pose illustration
      Four-Limbed Staff (Low Plank)Caturaṅga Daṇḍāsana

      Exhale, step back to low plank. Elbows tucked.

      10s
    5. Upward-Facing Dog yoga pose illustration
      Upward-Facing DogŪrdhva Mukha Śvānāsana

      Inhale, upward dog. Open the chest.

      10s
    6. Downward-Facing Dog yoga pose illustration
      Downward-Facing DogAdho Mukha Śvānāsana

      Exhale, downward dog. Turn the right heel in slightly.

      10s

  2. Warrior right 0:50

    1. Warrior I yoga pose illustration
      Warrior IVīrabhadrāsana I

      Inhale, step the right foot forward, rise into Warrior I. Arms up, gaze up.

      20s
    2. Four-Limbed Staff (Low Plank) yoga pose illustration
      Four-Limbed Staff (Low Plank)Caturaṅga Daṇḍāsana

      Exhale, hands down, step back to low plank.

      10s
    3. Upward-Facing Dog yoga pose illustration
      Upward-Facing DogŪrdhva Mukha Śvānāsana

      Inhale, upward dog.

      10s
    4. Downward-Facing Dog yoga pose illustration
      Downward-Facing DogAdho Mukha Śvānāsana

      Exhale, downward dog. Turn the left heel in slightly.

      10s

  3. Warrior left 1:05

    1. Warrior I yoga pose illustration
      Warrior IVīrabhadrāsana I

      Inhale, step the left foot forward, rise into Warrior I. Arms up, gaze up.

      20s
    2. Four-Limbed Staff (Low Plank) yoga pose illustration
      Four-Limbed Staff (Low Plank)Caturaṅga Daṇḍāsana

      Exhale, hands down, step back to low plank.

      10s
    3. Upward-Facing Dog yoga pose illustration
      Upward-Facing DogŪrdhva Mukha Śvānāsana

      Inhale, upward dog.

      10s
    4. Downward-Facing Dog yoga pose illustration
      Downward-Facing DogAdho Mukha Śvānāsana

      Exhale, downward dog. Rest here for five breaths.

      25s

  4. Return 0:45

    1. Halfway Lift yoga pose illustration
      Halfway LiftArdha Uttānāsana

      Inhale, look forward and step the feet to the hands. Halfway lift.

      10s
    2. Standing Forward Bend yoga pose illustration
      Standing Forward BendUttānāsana

      Exhale, fold.

      10s
    3. Chair Pose yoga pose illustration
      Chair PoseUtkaṭāsana

      Inhale, bend the knees and rise into chair, arms up.

      10s
    4. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Exhale, stand tall and let the arms fall. Round complete.

      15s

About this intermediate yoga sequence

Surya Namaskar B from the Ashtanga tradition: chair pose, flowing vinyasas and Warrior I on each side. Builds strength, heat and stamina after Sun Salutation A.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

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Start · 3 min 45