Surya Namaskar B step by step
The longer salutation — chair pose and Warrior I added to the A sequence, and considerably harder work.
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
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.
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2
Chair Pose Utkaṭāsana
1 inhale
Inhale: bend the knees, sit the hips back and take the arms overhead.
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3
Standing Forward Bend Uttānāsana
1 exhale
Exhale: straighten the legs and fold forward.
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4
Half Standing Forward Bend Ardha Uttānāsana
1 inhale
Inhale: hands to the shins and lengthen the spine to a flat back.
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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.
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7
Downward-Facing Dog Pose Adho Mukha Śvānāsana
1 exhale
Exhale: lift the hips back into downward dog.
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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.
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9
Four-Limbed Staff Pose Caturaṅga Daṇḍāsana
1 exhale
Exhale: hands down, step back and lower again.
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10
Upward-Facing Dog Ūrdhva Mukha Śvānāsana
1 inhale
Inhale: lift the chest.
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11
Downward-Facing Dog Pose Adho Mukha Śvānāsana
1 exhale
Exhale: back to downward dog, then repeat the Warrior on the left.
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12
Standing Forward Bend Uttānāsana
1 breath
Inhale to step forward, exhale to fold.
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13
Chair Pose Utkaṭāsana
1 inhale
Inhale: rise into chair pose with the arms overhead.
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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.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
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.
The energy figure above uses the standard ACSM relationship — MET × 3.5 × body mass in kilograms ÷ 200 kcal per minute — with the MET value taken from the nearest published code in the 2024 Adult Compendium of Physical Activities. The full working is on the method page, and the wider activity dataset is at BurnLab.
Questions
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 sequences
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.