Sun salutations are sequences with easy to remember poses that flow into each other, allowing you to focus on the moment and the movement. When you’re not worrying about what posture comes next, you can let your breath dictate your transitions and let your brain zone out.
There are many different versions of sun salutations, most of which are based on the traditional Sun Salutation A. While I like the sequences of the traditional sun salutations, I most often adapt the flow depending on what body parts feel like they need more attention and the circumstances of my practice.
Modified sun salutations are great for travel; it’s easy to adapt the sequence to take up very little floor space or to do without a mat. I’ve done something like the sequence below on muddy trails, sandy beaches, between beds on hotel room floors, and even in the snow while wearing boots as shown in the photo.
Don’t worry if you miss a breath or two or forget what side you’re on. You can always come back to the start and re-group in Mountain pose. It’s really about moving and breathing… the poses and flow are just there to help get things going!
Hands-free sun salutation
This probably looks like a lot of steps, but it’s surprising how smooth the movements become and how quickly you can glide through a full sequence.
Why it’s good
- Gets circulation going and works your cardiovascular system
- good for warming up the body and generating heat!
- Stimulates the lymphatic system
- Strengthens and gently tones a range of muscles – from the ones along your spine to your shoulders & arms and into your legs
- Stretches most muscles along the front & back body (abs, back, hips, hamstrings, shoulders, chest, calves, neck)
- Works your joints – from toes & ankles up through your neck & shoulders – in a healthy way
- Encourages balance and deep breathing
How to do it
- Start standing in Mountain pose
- standing tall, with even pressure on both feet
- As you inhale, come into a Salute
- raise arms above your head; palms facing, fingers reaching to the sky
- As you exhale, bend backwards into a Standing Back Bend
- look upwards, open your chest, and draw shoulders back
- Inhale to bring yourself back to Centre
- bring neck and back straight, arms stay up
- Exhale slowly into a Swan Dive
- gracefully lower chest towards thighs, sweeping arms wide
- Hold a Forward Fold for a full cycle of breath
→ inhale to lengthen your spine & exhale to soften your torso
- hold each elbow with each palm, hips lift upwards, torso relaxes
- As you inhale, come into Half-forward Fold
- back flat and parallel to ground, palms resting on your knees, look forward
- Exhale into a Forward Fold again
- chest towards thighs, fingertips towards the ground, bend your knees if necessary
- With an inhale, bring your Right Leg Back to Lunge
- shift weight to left side, keeping your left knee at 90° and directly over your ankle
- Exhale to settle into the Lunge
- sink hips your hips lower if comfortable and make sure pelvis stays even; rest your hands on your left thigh or at your sides
- Inhale to raise your arms up into a Back-bending Lunge
- arms are shoulder-width apart and shoulders stay relaxed; open your chest as much as comfortable
- Exhale into another Forward Fold
- let your shoulders and hips relax as your arms extend towards the ground and your feet come parallel and hip-width apart
- Inhale to draw your Left Leg Back to Lunge
- shift weight to right side, right knee bent at 90° and directly over your ankle
- Use your exhale to settle into the Lunge on this side
- keep your hips from sagging, rest your hands on your right thigh or alongside your torso, and feel the strength in your legs
- Inhale, drawing your arms up into a Back-bending Lunge
- shoulders relaxed and rolled back with your chest open
- Exhale to bring your feet together into Forward Fold
- torso relaxes towards thighs, arms dangle down, feet come together
- Inhale and lengthen your spine into Half-forward Fold
- gazing forward with a flat back
- Exhale into the last Forward Fold of the sequence
- bend your knees a little to relax your legs, relax your shoulders and let your arms hang down
- With a slow inhale, sweep up to a Salute
- bring your arms wide and palms facing as you raise your torso with a flat back
- Exhale and draw your palms together and lower your arms into Mountain with Prayer
- lightly press your hands together in front of your chest, relax your shoulders, feel both feet grounded
Repeat the series a few times, switching which leg moves back into the lunge first if you’d like. And, of course, find your own modifications dependent on what your circumstances are like!