সূর্য নমস্কার B step by step
The longer salutation — chair pose and Warrior I added to the A sequence, and considerably harder work.
12MINUTES ON THE MAT · 14 POSES
The whole practice, posted the way a timetable is posted: 14 poses across 12 minutes, each one holding for as long as the ruler below says it holds. At 3.3 MET that is about 49 kcal for a 70 kg adult, at 3–8 rounds.
সূত্র·YogaPath সিকোয়েন্স ডেটা — যেভাবে শেখানো হয়, সেই অনুযায়ী স্থিতির সময়·one breath ≈ 5 s · ruler spans one pass through the stays as listed·পর্যালোচিত জুলাই 2026
The B sequence adds Utkatasana at the start and a Warrior I on each side inside every round. That turns roughly forty seconds of movement into something closer to a minute and a half, with two long quadriceps holds in the middle of it. Learn A first, then add B — the difference in effort between them is larger than the difference in the diagrams suggests.
The sequence, in order
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
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1
প্রণামাসন Prārthanāsana
3 breaths
Stand at the front of the mat with the hands at the chest.
-
2
উৎকটাসন উৎকটাসন
1 inhale
Inhale: bend the knees, sit the hips back and take the arms overhead.
-
3
দাঁড়িয়ে সামনে ঝোঁকার ভঙ্গি উত্তানাসন
1 exhale
Exhale: straighten the legs and fold forward.
-
4
দাঁড়িয়ে অর্ধেক সামনে ঝোঁকার ভঙ্গি অর্ধ উত্তানাসন
1 inhale
Inhale: hands to the shins and lengthen the spine to a flat back.
-
5
Four-Limbed Staff Pose Caturaṅga Daṇḍāsana
1 exhale
Exhale: step or jump back and lower with the elbows drawn in.
-
6
ঊর্ধ্বমুখ শ্বানাসন ঊর্ধ্বমুখ শ্বানাসন
1 inhale
Inhale: roll over the toes and lift the chest, thighs off the floor.
-
7
অধোমুখ শবাসন অধোমুখ শ্বানাসন
1 exhale
Exhale: lift the hips back into downward dog.
-
8
যোদ্ধা I বীরভদ্রাসন I
1 inhale, or hold 5
Inhale: step the right foot forward, turn the back heel down and rise into Warrior I.
-
9
Four-Limbed Staff Pose Caturaṅga Daṇḍāsana
1 exhale
Exhale: hands down, step back and lower again.
-
10
ঊর্ধ্বমুখ শ্বানাসন ঊর্ধ্বমুখ শ্বানাসন
1 inhale
Inhale: lift the chest.
-
11
অধোমুখ শবাসন অধোমুখ শ্বানাসন
1 exhale
Exhale: back to downward dog, then repeat the Warrior on the left.
-
12
দাঁড়িয়ে সামনে ঝোঁকার ভঙ্গি উত্তানাসন
1 breath
Inhale to step forward, exhale to fold.
-
13
উৎকটাসন উৎকটাসন
1 inhale
Inhale: rise into chair pose with the arms overhead.
-
14
প্রণামাসন Prārthanāsana
1 exhale
Exhale: straighten the legs, hands to the chest. One round complete.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
Notes on practising it
Both legs get their Warrior inside a single round, so unlike A there is no need to alternate which side leads. Five rounds of B is a genuine session; most people find their breath before they find their legs.
How the ruler above was set out
- Each pose gets the stay time it is taught with — a count of breaths, or an inhale and an exhale where the movement is the transition.
- Breaths become clock time at one stated convention: one breath ≈ 5 seconds at an even practice pace. Nothing else on the ruler is assumed.
- This practice is written as one pass that you repeat — 3–8 rounds, so the ruler shows one pass exactly as the stays are listed rather than stretching it across the published 12 minutes.
- The energy figure uses the nearest published style code in the 2024 Adult Compendium of Physical Activities — 3.3 MET here — through the standard ACSM relationship for a 70 kg adult.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 3.3 × 3.5 × 70 ÷ 200 × 12
= 49 kcal for the whole practice
সূত্র·2024 Adult Compendium of Physical Activities·3.3 MET · 70 kg reference adult·পর্যালোচিত জুলাই 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
ক্লাসের আগে যা জিজ্ঞাসা করা হয়েছিল
How long does the Surya Namaskar B sequence take?
About 12 minutes for 14 poses at the stay times listed. Suggested volume: 3–8 rounds. At 3.3 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 49 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Surya Namaskar B sequence suitable for beginners?
It is rated intermediate. It assumes you already hold the beginner poses comfortably. If you are new, start with <em>A first practice</em> and come back to this one in a couple of months.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other hours on the timetable
আসনের নাম প্রথাগত। এই পাতার প্রতিটি ধাপ, উপকারিতা ও সতর্কতা YogaPath-এর জন্য লেখা হয়েছে, কোনও বই, স্টুডিও বা অন্য কোনও লাইব্রেরি থেকে হুবহু নেওয়া নয় — দেখুন এই সাইট কীভাবে লেখা হয় এবং কী কী থেকে লেখা হয়। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
সূত্র·প্রকাশিত আসন-তথ্যসূত্র·যেভাবে শেখানো হয়, সেই অনুযায়ী আসনের নাম, অ্যালাইনমেন্ট ও সতর্কতা·পর্যালোচিত জুলাই 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
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@geetapatelnz
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GeetaPatelYoga
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