Sun Salutation B

How the session works

1. 1 Warm up with a round of Sun Salutation A if you're cold, then roll out the mat.
2. 2 Press start. The app names each pose, runs Warrior I on both sides, and previews the next.
3. 3 Link breath to movement and take the knees-down and bent-knee options as needed.
4. 4 It runs 10 or 15 minutes; ease off if your legs or breath are working too hard.

The moves

• Mountain pose 12s

  Stand tall, feet rooted, crown lifting — breathe.

• Standing forward fold 15s

  Hinge at the hips, soft knees, let your head hang.

• Halfway lift 8s

  Flat back, hands to shins, lengthen the spine.

• Chaturanga 8s

  Elbows hug in, lower halfway with control — or drop the knees.

• Cobra 15s

  Press the tops of the feet down, lift the chest — keep the bend gentle.

• Downward-facing dog 25s

  Hips up and back, long spine, heels reaching toward the floor.

• Warrior I 25s · each side

  Front knee bent over the ankle, hips facing forward, arms reaching up.

• Downward-facing dog 25s

  Hips up and back, long spine, heels reaching toward the floor.

• Standing forward fold 15s

  Hinge at the hips, soft knees, let your head hang.

• Mountain pose 12s

  Stand tall, feet rooted, crown lifting — breathe.

What it's good for

• A warmer, stronger salutation that adds single-leg Warrior I work.
• Builds light heat and leg strength on top of the mobility of A.
• Runs both sides automatically — no need to track left and right.

The evidence. More dynamic flows raise the heart rate a little and build strength and balance alongside flexibility; keep it low intensity by slowing the breath and resting in downward dog when needed.

Safety

• Move within a comfortable range and ease out of any pose that pinches or sends pain into a joint. Use the gentler option — bent knees, knees-down chaturanga, a hand on the shin — whenever you need it.
• Yoga is generally safe but isn't medical advice — check with a clinician first if you're pregnant or managing a back, neck, joint or blood-pressure condition.

Frequently asked questions

What's the difference between Sun Salutation A and B?

B is longer and warmer — it adds Warrior I (often chair pose too) on both sides, building more heat and leg work. A is the simpler, gentler entry. Start with A if you're new.

Is Sun Salutation B harder?

A little — the extra Warrior I work and longer flow ask more of the legs and breath. It's still low intensity if you slow down and rest in downward dog when you need to.

Should I warm up before Sun Salutation B?

A round or two of Sun Salutation A or some cat-cow is a good warm-up before the warmer B flow, especially first thing in the morning.