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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
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Slow Sun Salutation for Beginners – 15 Min Class

January 21, 2022 //  by Di Hickman//  27 Comments

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.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits. You join today for as little as $1

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.

half sun salutation and moficiations

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.

yoga teacher on a yoga mat demonstrating downward dog

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.

plank and kneeling plank modification

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.

yoga teacher laying face down, and in cobra pose

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.

Yoga teacher demonstrating yoga poses

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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15 min yoga class, Simple easy sun salutations for beginners

Want more yoga?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.

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?
Previous Post: « How to do Trikonasana, tips & tricks for triangle pose
Next Post: How to do downward facing dog at the wall »

Reader Interactions

Comments

  1. Khushboo

    January 27, 2022 at 4:09 pm

    These are some really helpful poses for beginners. I will surely try them too.

    Reply
    • Di Hickman

      February 10, 2022 at 10:35 am

      Definitely give it a try!

      Reply
  2. Clarice

    January 27, 2022 at 9:55 am

    Thankful to find these beginner routines. Would for sharing this slow sun salutation tutorial. Can’t wait to try it.

    Reply
    • Di Hickman

      February 10, 2022 at 10:35 am

      Definitely love creating for beginners.

      Reply
  3. Jenjen Balatico

    January 27, 2022 at 12:39 am

    I love how clearly and detailed you executed all the poses. Very beginner friendly! I can totally jive into this.

    Reply
    • Di Hickman

      January 27, 2022 at 9:36 am

      Thank you! Benefit of being a yoga teacher

      Reply
  4. Shar

    January 26, 2022 at 4:51 am

    Having step by step illustrations of yoga poses are so helpful. Sometimes videos don’t take the time to detail every step.

    Reply
    • Di Hickman

      January 27, 2022 at 9:33 am

      Thanks, Yep I usually include both video and photos along with the text as we’re all different learners

      Reply
  5. MELANIE EDJOURIAN

    January 26, 2022 at 2:23 am

    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.

    Reply
    • Di Hickman

      January 27, 2022 at 9:32 am

      Hope you tried it! Great 15 min break from computer for sure!

      Reply
  6. Scatchy

    January 26, 2022 at 1:10 am

    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.

    Reply
    • Di Hickman

      January 27, 2022 at 9:32 am

      Yes, photos are great but for yoga I think video gets the message across better!

      Reply
  7. Lyosha

    January 26, 2022 at 12:12 am

    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.

    Reply
    • Di Hickman

      January 27, 2022 at 9:31 am

      absolutely! We need to be more inclusive in our yoga practice, and life!

      Reply
  8. Nayna Kanabar

    January 25, 2022 at 1:16 pm

    Yoga is so good for the body, mind and well being. Your instructions are easy to follow.

    Reply
  9. Nayna Kanabar

    January 25, 2022 at 1:14 pm

    Yoga is so good for body, health and mind . Your instructions are really good to follow.

    Reply
    • Di Hickman

      January 27, 2022 at 9:30 am

      Thanks so much! It really is a great practice

      Reply
  10. michelle twin mum

    January 25, 2022 at 7:26 am

    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.

    Reply
    • Di Hickman

      January 27, 2022 at 9:30 am

      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,

      Reply
  11. Jenny

    January 25, 2022 at 6:33 am

    This is such a good explanation for beginners like me, I do love learning new yoga poses.

    Reply
    • Di Hickman

      January 27, 2022 at 9:29 am

      Awesome, glad you found it helpful!

      Reply
  12. Lori Bosworth

    January 25, 2022 at 6:12 am

    Oh, I like that you have modified Sun Salutation for beginners! I am just starting yoga again so I will definitely try this sequence!

    Reply
    • Di Hickman

      January 27, 2022 at 9:29 am

      Awesome! Let me know if you have questions Lori! Maybe we can collab!

      Reply
  13. Samantha Donnelly

    January 25, 2022 at 3:23 am

    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

    Reply
    • Di Hickman

      January 27, 2022 at 9:28 am

      Definitely give it a shot, get back to your mat!

      Reply
  14. Rachel

    January 25, 2022 at 2:42 am

    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!

    Reply
    • Di Hickman

      January 27, 2022 at 9:28 am

      Yeah I love using blocks, definitely a must have in my practice!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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