Sun Salutation is the must-to-learn when introducing yoga to beginners. Interestingly, throughout my years of teaching, the Sun Salutation sequence has been more challenging than it seems to most beginners.
Many of my students were frustrated when they first learned the Sun Salutation; hence, I modified it so they could eventually taste the sequence's beauty and build up the strength and mobility required for their long-term journey.
Sun Salutation varies slightly between different yoga styles and traditions, but whatever version you aim for, this modification will lay a solid foundation for your future success.
Step 1 - Mountain Pose - (Tadasana)
Start from standing in Tadasana and rebuild the intention of standing firmly grounded.
Keep your feet shoulder distance, and feel the power of grounding while standing.
Step 2 - Arms Extended in Mountain Pose (Utthita Hastasana in Tadasana)
Arms Extended in Mountain Pose (Utthita Hastasana in Tadasana)
Raise your arms next to your ears.
Chest slightly lifted, gaze upward.
Enjoy deep breaths in this gentle front body opening.
Dive into a standing forward bend with your knees bent.
Grab your ankle with your hands.
Bring the belly close to the thighs as much as possible.
Elongate the spine.
Keep neck and head relaxed.
Step 4: Half Forward Bend (Ardha Uttanasana)
Half Forward Bend - Ardha Uttanasana
Lift head halfway.
Elongate the spine.
Keep knees slightly bent at a comfortable level.
Step 5: Low Lunge (Anjaneyasana)
Low Lunge (Anjaneyasana)
Step your right leg back, and bring your knee to the floor.
Arms reach up next to the ears.
Keep the foundation solid, and remain steady in the pose.
Step 6: Cat Cow (Marjaryasana)
On inhalation, drop the belly and head up.
On exhalation, round the back chin of the chest.
Exploring the space within your space.
Move along with the rhythm of your breath.
Cat Cow (Marjaryasana) - Cow Pose
Cat Cow (Marjaryasana) - Cat Pose
Step 7: Downward-Facing Dog - Adho Mukha Svanasana
Downward-Facing Dog - Adho Mukha Svanasana
From the Table Pose (the set-up of Cat-Cow), tuck your toes under and extend the back leg up.
Spread the fingers wide with a firm grip on the floor.
Extend the spine long, and the buttocks lift.
Keep the spine long and straight, and bend your knee to adjust the spine's elongation.
Step 8: Three-Legged Dog - (Tri Pada Adho Mukha Svanasana)
Three-Legged Dog - (Tri Pada Adho Mukha Svanasana)
From Downward Facing Dog in Step 7, bring the feet together. Knees can remain bent.
Extend the right leg up without putting pressure on the upper body.
Step 9: Low Lunge (Anjaneyasana)
Low Lunge (Anjaneyasana)
From Three-Legged Dog in Step 8, step the right foot forward between the palm.
The body comes all the way up with arms reached up.
Maintain the pose.
Step 10. Half Forward Bend - Ardha Uttanasana
Half Forward Bend - Ardha Uttanasana
From Step 9, step the left foot forward into a standing forward bend.
Lift head halfway.
Elongate the spine.
Keep knees slightly bent at a comfortable level.
Step 11: Standing Forward bend (Uttanasana)
Dive into a standing forward bend with your knees bent.
Grab your ankle with your hands.
Bring the belly close to the thighs as much as possible.
Elongate the spine.
Keep neck and head relaxed.
Step 12. Arms Extended in Mountain Pose (Utthita Hastasana in Tadasana)
Arms Extended in Mountain Pose (Utthita Hastasana in Tadasana)
Slowly coming up to a standing pose.
Reach arms up, chest slightly lifted.
Step 13: The Prayer Pose (Pranamasana)
The Prayer Pose (Pranamasana)
Bring Palms together into prayer, taking a moment to centre the mind and body.
Keep breathing slowly and gently.
Step 14: Back to Mountain Pose.
Return to mountain pose and feel the breath and circulation running inside the body.
Stay a moment of peace.
Repeat Steps 1-12, but start by stepping the left leg back this round.
Conclusion
In conclusion, Sun Salutation is a fundamental sequence in yoga that helps build strength, flexibility, and mindfulness. It may seem challenging at first, but with consistent practice and modifications, beginners can eventually master it and enjoy its beauty. Remember to breathe deeply and move along with the rhythm of your breath.
