Sun salutation A vs B: what's the difference?

Short answer: sun salutation A (Surya Namaskar A) moves through mountain, forward fold, plank, chaturanga, upward dog and downward dog. Sun salutation B adds chair pose at the start and warrior I on each side, with extra vinyasas, so it's longer and works the legs harder. Most classes teach A first, then B.

Sun salutation A, breath by breath

1. Inhale: arms up (upward salute)
2. Exhale: forward fold
3. Inhale: halfway lift
4. Exhale: step or jump back, lower through chaturanga (or knees-chest-chin)
5. Inhale: upward dog (or cobra)
6. Exhale: downward dog, hold for 5 breaths
7. Inhale: step or jump forward, halfway lift
8. Exhale: forward fold
9. Inhale: rise up, arms overhead
10. Exhale: mountain pose

Sun salutation B, breath by breath

1. Inhale: chair pose (Utkatasana)
2. Exhale: forward fold
3. Inhale: halfway lift
4. Exhale: chaturanga
5. Inhale: upward dog
6. Exhale: downward dog
7. Inhale: warrior I, right foot forward
8. Exhale: chaturanga
9. Inhale: upward dog
10. Exhale: downward dog
11. Inhale: warrior I, left foot forward
12. Exhale: chaturanga
13. Inhale: upward dog
14. Exhale: downward dog, hold for 5 breaths
15. Inhale: step forward, halfway lift
16. Exhale: forward fold
17. Inhale: chair pose
18. Exhale: mountain pose

A vs B at a glance

	Sun salutation A	Sun salutation B
Starts with	Upward salute	Chair pose
Standing poses	None	Warrior I, both sides
Vinyasas per round	1	3
Roughly per round	1–1.5 minutes	2 minutes
Good for	All levels, warming up	Building heat and leg strength

Options for beginners

• Knees down in plank and lower all the way to the belly instead of chaturanga.
• Cobra instead of upward dog.
• Step back and forward instead of jumping.
• Teach the first round slowly with cues, then let the breath lead.

Sequences differ slightly between traditions; this is the common modern vinyasa version. See it in a full class in our 60-minute vinyasa class plan.

Questions