Yoga · Flow sequences · Warm-up

Sun salutation B with options

Sun salutation B taught in layers: chair and warrior I first, then full rounds linked to the breath, with a knees-down or skip option at every lowering.

Block at the top of each matT
Start / 6
Time
15 min
Players
1–30
Age
U12+
Area
Mat per person
Equipment
matsblocksblankets

Setup

  1. Non-slip mats facing the front with clear space between them; a block at the top of each mat and a folded blanket nearby for the knees.
  2. Before starting, ask students to say if they are pregnant, injured or managing a health condition; they get advice from a health professional and use the gentler options.
  3. Walk through the sequence once at talking pace before linking it to the breath, so nobody has to watch the teacher mid-flow.

How it runs

  1. Teach the two new shapes on their own: Chair pose (Utkatasana) for five breaths, then Warrior I (Virabhadrasana I) for three breaths each side.
  2. Round one at half speed, one movement per breath: inhale bend the knees into chair with the arms up; exhale fold forward (Uttanasana); inhale halfway lift with a long spine.
  3. Exhale step back to Plank (Phalakasana) and lower with the chosen option: knees down, halfway from the toes, or straight to the belly.
  4. Inhale Cobra (Bhujangasana) or Upward-facing dog (Urdhva Mukha Svanasana); exhale lift back into Downward-facing dog (Adho Mukha Svanasana).
  5. Inhale step the right foot forward, back heel down, rise to Warrior I; exhale hands to the floor or blocks, step back and lower again, then down dog. Repeat with the left foot.
  6. From down dog, walk or step to the top of the mat, halfway lift, fold, inhale rise to chair, exhale stand in Mountain pose (Tadasana). Three to five rounds; Child's pose (Balasana) is always available, rejoining at any down dog.

Coaching points

  • The breath sets the pace: if it gets short or ragged, slow down or rest in child's pose for a round.
  • Chair: weight back towards the heels, knees in line with the middle toes, ribs soft rather than flared.
  • Warrior I: feet hip-width apart like train tracks, front knee over the ankle, back foot angled so the knee feels comfortable.
  • Lowering: elbows hug the ribs and the shoulders stay at elbow height or higher; knees down is an equal choice, not a lesser one.
  • Use a hand on the front thigh or a block under each hand when stepping forward feels like a stretch too far.

Common mistakes

  • Moving faster than the breath, so the flow turns into a rush.
  • Dropping the chest and shoulders below the elbows when lowering.
  • Knees drifting inwards in chair and warrior I.
  • Twisting the back knee to force the back heel flat in warrior I.

Say it: “Breathe first, then move.”

Make it harder

  • Hold warrior I for three breaths on each side before moving on.
  • On the last round, hold chair and down dog for five breaths each.

Make it easier

  • Hands on blocks for the fold and halfway lift.
  • Skip the lowering: plank straight back to down dog, or tabletop to child's pose.
  • Chair with hands on the thighs, and warrior I as a low lunge with the back knee on a blanket.
  • Three rounds instead of five, with a rest between each.

Reviewed by the Sportdify coaching team.