Sūrya Namaskāra B: the second sun salutation of Aṣṭāṅga Yoga

Vinyāsa 1 - Inhale
From Samasthitiḥ, bend your knees, lift your arms, and come into Utkaṭāsana. The palms touch above the head and the gaze follows the thumbs. Let the pelvis descend while the spine stays long.

Vinyāsa 2 - Exhale
Fold forward into Uttānāsana. Place the hands beside the feet and let the head move toward the shins.

Vinyāsa 3 - Inhale
Lift your gaze and lengthen the spine forward. The fingertips or palms stay on the floor.

Vinyāsa 4 - Exhale
Jump or step back and land with control in Caturaṅga Daṇḍāsana. Keep the elbows close to the torso and let the body carry itself in one clear line.

Vinyāsa 5 - Inhale
Roll over the toes into Ūrdhva Mukha Śvānāsana. Open the chest, straighten the arms, and keep the legs active.

Vinyāsa 6 - Exhale
Push back into Adho Mukha Śvānāsana. From here, the standing part of the second sun salutation begins.

Vinyāsa 7 - Inhale
Step the right foot between the hands, turn the left heel to the floor, and lift the torso into Vīrabhadrāsana A. The arms rise overhead and the gaze follows the thumbs. Align the pelvis forward as much as possible.

Vinyāsa 8 - Exhale
Place the hands on the floor, jump or step back, and land in Caturaṅga Daṇḍāsana.

Vinyāsa 9 - Inhale
Roll forward into Ūrdhva Mukha Śvānāsana. Let the chest open while the shoulders stay wide.

Vinyāsa 10 - Exhale
Push back into Adho Mukha Śvānāsana.

Vinyāsa 11 - Inhale
Now step the left foot between the hands, turn the right heel to the floor, and lift the torso into Vīrabhadrāsana A on the left side.

Vinyāsa 12 - Exhale
Place the hands on the floor and move back into Caturaṅga Daṇḍāsana.

Vinyāsa 13 - Inhale
Roll forward into Ūrdhva Mukha Śvānāsana. Let the movement be carried by the breath, not by momentum alone.

Vinyāsa 14 - Exhale, 5 breaths
Push back into Adho Mukha Śvānāsana and stay here for five calm breaths. Gather the breath before completing the flow.

Note: In Vīrabhadrāsana A, strength does not come from hardness but from clear alignment: the front foot roots, the back foot stabilizes, and the breath lifts the chest.

Vinyāsa 15 - Inhale
Jump or step forward between your hands and lift your gaze. Lengthen the spine forward.

Vinyāsa 16 - Exhale
Fold again into Uttānāsana and let the breath flow out completely.

Vinyāsa 17 - Inhale
Bend your knees, lift the torso, and come once more into Utkaṭāsana. The arms reach upward and the gaze follows the thumbs.

Samasthitiḥ - Exhale
Straighten the legs, lower the arms, and return to neutral standing. Sense the warmth and steadiness before beginning the next round.

Effect: Sūrya Namaskāra B deepens the activation of the whole body. Legs, trunk, shoulders, and breath work together in a powerful rhythm. This creates the inner heat that prepares the transition into the practice that follows.