This 15-minute class is a gentle and slow sun salutation for beginners. Why make this? Because many people hear sun salutations and they think it’s fast, furious, and far too advanced for them. So let’s look at ways to put the ease back into your practice with modifications and variations. Join me for a slow, easy introduction to sun salutations.
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Slow Sun Salutation for Beginners
As we build the sequence, we add a few poses for each cycle. Offering modifications and variations along the way. The final sequence for slow sun salutation for beginners begins in mountain pose. Then coming to forward fold. Rise halfway then release back down to forward fold. *Use blocks for support if needed.
From forward fold, bend the knees a lot and step back into downward facing dog. Take a few breaths here. One of my favorite things to do here is pedal out the feet to warm up the backs of my legs. Try it, see how it feels.
From down dog, glide forward to plank. If high plank isn’t comfortable then drop your knees to the floor for a modification. As I said earlier, this slow sun salutation for beginners is all about the modifications! As such we’re skipping chatturanga and coming straight down to lie face down on the floor.
Cobra pose is my preferred alternative to the traditional upward facing dog. Especially for the first few cycles through the salutation. If you’re dealing with lower back laying face down, then check out this post for suggestions.
Release back to the floor, then push to all fours and back into downward facing dog for a few breaths. Then reverse the half sun salutation by stepping foward into a fold at the front of your mat. Rising halfway, releasing, then lifting all the way to standing.
In the slow sun salutations for beginners video we repeat this cycle three times in 15 minutes. You have time to transition and settle into the poses. Enjoy!
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- Do you practice sun salutations?
- Which part of the sequence is trickiest for you?
- Are you more fond of slow or fast yoga flows?