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.

Workouts & Recovery · Recovery

Sun Salutation B

Sun Salutation B — a longer, warmer flow that adds Warrior I on both sides to the classic cycle, building a little more heat and leg work than A. The app names each pose, runs both sides for you, and previews what's next so you keep moving. It's the natural step up once Sun Salutation A feels familiar; cross-link back to A as the gentler entry.

Moves: 10
Length: ≈ 8 min
Level: All levels

Also known as surya namaskar b.

How the session works

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

The moves

Mountain pose12s
Stand tall, feet rooted, crown lifting — breathe.
Standing forward fold15s
Hinge at the hips, soft knees, let your head hang.
Halfway lift8s
Flat back, hands to shins, lengthen the spine.
Chaturanga8s
Elbows hug in, lower halfway with control — or drop the knees.
Cobra15s
Press the tops of the feet down, lift the chest — keep the bend gentle.
Downward-facing dog25s
Hips up and back, long spine, heels reaching toward the floor.
Warrior I25s · each side
Front knee bent over the ankle, hips facing forward, arms reaching up.
Downward-facing dog25s
Hips up and back, long spine, heels reaching toward the floor.
Standing forward fold15s
Hinge at the hips, soft knees, let your head hang.
Mountain pose12s
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.

Try another routine

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.