Utkatasana
Chair pose
The knees bend and the hips sit back. Both arms reach up, palms together.
The gaze follows the hands. The heels stay on the mat.
Yoga Chikitsa · Primary
Surya Namaskara B
The seven counted steps of sun salutation B.
What it is
Surya Namaskara B is the second sun salutation in Ashtanga yoga. It follows Surya Namaskara A at the start of every practice, traditionally repeated five times.
What it looks like
It builds on Sun Salutation A by adding two standing shapes: Utkatasana (chair pose), where the knees bend and the arms reach up, and Virabhadrasana I (warrior I), a lunge with the back foot grounded and the arms overhead, taken on both sides. The flow through plank, upward dog and downward dog repeats between them, and the last downward dog is held for five breaths.
Why it is practised
It is longer and more demanding than Sun Salutation A, so it builds more warmth and stamina while keeping the same one-breath-per-movement rhythm.
What to pay attention to
Keep the heels down in the chair pose and the back foot firmly on the mat in warrior. Move at the speed of your breath rather than rushing. Rest in downward dog whenever you need to.
Who it suits
It suits anyone who is comfortable with Sun Salutation A. Beginners can take shorter stances and fewer rounds at first. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.
Next in the sequence: Padangusthasana.
These Primary poses are practised in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.
Uttanasana
Standing forward bend
A standing forward bend. The hands rest on the floor beside the feet.
The head hangs. The legs stay long.
Ardha Uttanasana
Half forward bend
A half forward bend: the spine stays long. The hands rest on the shins.
The gaze is forward. The legs stay straight.
Chaturanga Dandasana
Four-limbed staff pose
A low plank. The body holds one line, elbows bent, palms under the shoulders.
The gaze is forward. The legs and the centre keep the shape.
Urdhva Mukha Svanasana
Upward facing dog
The thighs lift off the mat. The arms are straight and the chest is open.
The toes point back. The gaze lifts.
Adho Mukha Svanasana
Downward facing dog
An inverted V: hands and feet on the mat, hips high. The head hangs between the arms.
Weight spreads through the palms and the feet.
Virabhadrasana A
Warrior I
A lunge: the back heel stays down, the front knee bends. Both arms reach up, palms together.
The gaze lifts toward the hands.