Surya Namaskar 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.
ಮೂಲ.YogaPath ಅನುಕ್ರಮ ದತ್ತಾಂಶ — ಕಲಿಸಲಾಗುವಂತೆ ನಿಲ್ಲುವ ಸಮಯ.one breath ≈ 5 s · ruler spans one pass through the stays as listed.ಪರಿಶೀಲನೆ ಜುಲೈ 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
Prayer Pose Prārthanāsana
3 breaths
Stand at the front of the mat with the hands at the chest.
-
2
Chair Pose Utkaṭāsana
1 inhale
Inhale: bend the knees, sit the hips back and take the arms overhead.
-
3
Standing Forward Bend Uttānāsana
1 exhale
Exhale: straighten the legs and fold forward.
-
4
Half Standing Forward Bend Ardha Uttānāsana
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.
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6
Upward-Facing Dog Ūrdhva Mukha Śvānāsana
1 inhale
Inhale: roll over the toes and lift the chest, thighs off the floor.
-
7
Downward-Facing Dog Pose Adho Mukha Śvānāsana
1 exhale
Exhale: lift the hips back into downward dog.
-
8
Warrior I Vīrabhadrāsana 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
Upward-Facing Dog Ūrdhva Mukha Śvānāsana
1 inhale
Inhale: lift the chest.
-
11
Downward-Facing Dog Pose Adho Mukha Śvānāsana
1 exhale
Exhale: back to downward dog, then repeat the Warrior on the left.
-
12
Standing Forward Bend Uttānāsana
1 breath
Inhale to step forward, exhale to fold.
-
13
Chair Pose Utkaṭāsana
1 inhale
Inhale: rise into chair pose with the arms overhead.
-
14
Prayer Pose 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.
ಸಾಮಾನ್ಯ ಮಾಹಿತಿ ಮಾತ್ರ — ವೈದ್ಯಕೀಯ ಸಲಹೆ ಅಲ್ಲ. ಗರ್ಭಾವಸ್ಥೆ, ಗಾಯ ಅಥವಾ ನಿರ್ದಿಷ್ಟ ಸ್ಥಿತಿಗಳ ಸಂದರ್ಭದಲ್ಲಿ ಕೆಲವು ಆಸನಗಳು ಸೂಕ್ತವಲ್ಲ. ಅರ್ಹ ಶಿಕ್ಷಕರಿಂದ ಕಲಿಯಿರಿ ಮತ್ತು ನೋವಾದರೆ ನಿಲ್ಲಿಸಿ.
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
ಮೂಲ.2024 ವಯಸ್ಕರ ದೈಹಿಕ ಚಟುವಟಿಕೆಗಳ ಸಂಗ್ರಹ.3.3 MET · 70 kg reference adult.ಪರಿಶೀಲನೆ ಜುಲೈ 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
ತರಗತಿಗೆ ಮೊದಲು ಕೇಳಲಾದ ಪ್ರಶ್ನೆಗಳು
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
ಆಸನಗಳ ಹೆಸರುಗಳು ಸಾಂಪ್ರದಾಯಿಕ. ಈ ಪುಟದಲ್ಲಿರುವ ಪ್ರತಿ ಹಂತ, ಪ್ರಯೋಜನ ಮತ್ತು ಎಚ್ಚರಿಕೆಯನ್ನು YogaPath ಗಾಗಿ ಬರೆಯಲಾಗಿದೆ, ಯಾವುದೇ ಪುಸ್ತಕ, ಸ್ಟುಡಿಯೋ ಅಥವಾ ಇತರ ಗ್ರಂಥಾಲಯದಿಂದ ಪುನರುತ್ಪಾದಿಸಿಲ್ಲ — ನೋಡಿ ಈ ತಾಣವನ್ನು ಹೇಗೆ ಬರೆಯಲಾಗಿದೆ ಮತ್ತು ಅದನ್ನು ಯಾವುದರಿಂದ ಬರೆಯಲಾಗಿದೆ. ಸಾಮಾನ್ಯ ಮಾಹಿತಿ ಮಾತ್ರ — ವೈದ್ಯಕೀಯ ಸಲಹೆ ಅಲ್ಲ. ಗರ್ಭಾವಸ್ಥೆ, ಗಾಯ ಅಥವಾ ನಿರ್ದಿಷ್ಟ ಸ್ಥಿತಿಗಳ ಸಂದರ್ಭದಲ್ಲಿ ಕೆಲವು ಆಸನಗಳು ಸೂಕ್ತವಲ್ಲ. ಅರ್ಹ ಶಿಕ್ಷಕರಿಂದ ಕಲಿಯಿರಿ ಮತ್ತು ನೋವಾದರೆ ನಿಲ್ಲಿಸಿ.
ಮೂಲ.ಪ್ರಕಟಿತ ಆಸನ ಆಕರಗಳು.ಕಲಿಸಲಾಗುವಂತೆ ಆಸನಗಳ ಹೆಸರುಗಳು, ಜೋಡಣೆ ಮತ್ತು ಎಚ್ಚರಿಕೆಗಳು.ಪರಿಶೀಲನೆ ಜುಲೈ 2026
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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.
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