Quick Answer
Sun Salutation B is a intermediate yoga exercise that targets your core, hamstrings and shoulders. It uses only your bodyweight. Start in Mountain Pose and inhale to reach arms up into Chair Pose.
Video Tutorial
How to Perform the Sun Salutation B
- 1
Start in Mountain Pose and inhale to reach arms up into Chair Pose.
- 2
Exhale to fold forward, then inhale to a flat back.
- 3
Step or jump back into a plank and lower into Chaturanga.
- 4
Inhale into Upward-Facing Dog, then exhale into Downward-Facing Dog.
- 5
Step one foot forward into Warrior I, perform a vinyasa, and repeat on the other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Sun Salutation B isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Sun Salutation B work?
The Sun Salutation B primarily works your core, hamstrings and shoulders. Secondary muscles include the chest, quadriceps and lower back.
What equipment do I need for the Sun Salutation B?
The Sun Salutation B needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Sun Salutation B suitable for beginners?
The Sun Salutation B is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Sun Salutation B should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sun Salutation B every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core, hamstrings and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.