Sun Salutation B

If you are new to this sequence, prioritize breath and joint alignment over depth. Step your feet back rather than jumping to protect your wrists. In Warrior One, keep your back heel grounded and your front knee tracking over your second toe instead of collapsing inward. When you transition to downward-facing dog, allow a generous microbend in your knees to protect your hamstrings and lower spine. You will know you are pushing too far when your breath becomes shallow, your shoulders creep toward your ears, or your lower back aches. At that point, pause in child’s pose, reset, and shorten your range of motion. Common compensations include overarching the lumbar spine during upward-facing dog and letting the front knee drift past your toes. Keep your ribs knitted down and engage your core to maintain a neutral spine. This sequence builds steady endurance, not forced flexibility. Trust that consistent, mindful practice will naturally unlock your range of motion without strain.

To make this sequence genuinely demanding, slow the lowering phases to a count of four or five, particularly as you descend from high plank and fold forward from Chair Pose. Add a three-breath hold in Warrior One and Downward-Facing Dog to increase time under tension; that is what ‘harder’ means here rather than adding external load. Five to eight rounds suit steady conditioning, but pushing towards twelve builds serious muscular endurance. Move on only when you can complete ten rounds without your breath becoming ragged, then progress to Sun Salutation C or introduce a full chaturanga instead of the knees-chest-chin lowering. For variation, try the Malasana version, replacing Chair Pose with a deep squat to demand more hip mobility, or link two consecutive Warrior Ones per side to double the single-leg loading.

Practitioners often rush the transitions, sacrificing breath rhythm for speed, which turns a mindful flow into a disjointed series of poses. Another frequent error is collapsing through the shoulders during chaturanga, allowing the elbows to flare outward and dumping excessive weight into the wrists. In Warrior One, many people leave the back foot turned out at forty-five degrees, which destabilises the hips and strains the knee joint. During upward-facing dog, the tendency to grip the shoulders and overarch the lower back replaces genuine chest expansion with lumbar compression. Finally, holding tension in the jaw or gripping the toes instead of spreading them evenly across the mat disrupts the full-body connection required for a smooth, grounded practice.

Sets

3

Reps

5-8 rounds

Rest

30s

RPE

3

Per set

~120s

Frequência

4-6x/week