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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Questions
- Do you practice sun salutations?
- Which part of the sequence is trickiest for you?
- Are you more fond of slow or fast yoga flows?
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Khushboo
These are some really helpful poses for beginners. I will surely try them too.
Di Hickman
Definitely give it a try!
Clarice
Thankful to find these beginner routines. Would for sharing this slow sun salutation tutorial. Can’t wait to try it.
Di Hickman
Definitely love creating for beginners.
Jenjen Balatico
I love how clearly and detailed you executed all the poses. Very beginner friendly! I can totally jive into this.
Di Hickman
Thank you! Benefit of being a yoga teacher
Shar
Having step by step illustrations of yoga poses are so helpful. Sometimes videos don’t take the time to detail every step.
Di Hickman
Thanks, Yep I usually include both video and photos along with the text as we’re all different learners
MELANIE EDJOURIAN
I did like this post, it looks like something I could manage. I’m keeping the page open so I can give these a try a little later when I take a short break from my computer work.
Di Hickman
Hope you tried it! Great 15 min break from computer for sure!
Scatchy
Starting with yoga is on my list for 2022. Thanks for sharing this for beginners. I like how your instructions are easy to follow, especially the YouTube video adds a lot of value as that’s making it so easy to follow.
Di Hickman
Yes, photos are great but for yoga I think video gets the message across better!
Lyosha
lovely flow! I love sun salutations and always try to make them for important moments in my life (108 to be exact). It’s also been several times I participated in outdoor mass 108 sun salutations (unfortunately it was cancelled completely in 2021 and reduced in 2020 when I still participated) and they made your flow because they wanted all the people to pull it and not limit it only to advanced practitioners (also it was very hot on open-air so simplifying was for the better as well). I do think it’s important to allow people to take part and feel like they belong as soon as possible.
Di Hickman
absolutely! We need to be more inclusive in our yoga practice, and life!
Nayna Kanabar
Yoga is so good for the body, mind and well being. Your instructions are easy to follow.
Nayna Kanabar
Yoga is so good for body, health and mind . Your instructions are really good to follow.
Di Hickman
Thanks so much! It really is a great practice
michelle twin mum
As I’m sitting here reading this I have a very dodgy knee that could really benefit from some strengthening and I know yoga would make a big difference.
Di Hickman
Oooh I have a post coming next month for that dodgy knee! I have wonky knees and have an exercise routine I do to help,
Jenny
This is such a good explanation for beginners like me, I do love learning new yoga poses.
Di Hickman
Awesome, glad you found it helpful!
Lori Bosworth
Oh, I like that you have modified Sun Salutation for beginners! I am just starting yoga again so I will definitely try this sequence!
Di Hickman
Awesome! Let me know if you have questions Lori! Maybe we can collab!
Samantha Donnelly
That is a yoga position I can do, I must try to start doing yoga this year as think it would be beneficial to me
Di Hickman
Definitely give it a shot, get back to your mat!
Rachel
The idea of using blocks is really clever, im one of those people who would bend too far or stretch too far and fall flat on my face!
Di Hickman
Yeah I love using blocks, definitely a must have in my practice!