A Gentle Sun Salutation (Surya Namaskar) Series


This Sun Salutation series builds strength and flexibility. A single round consists of two complete sequences – one for each side (right and left). Coordinate each movement with the breath. On the days when you don’t have time for a full practice do at least three rounds of this Sun Salutation series to loosen up the body and calm the mind. This is a wonderful way to awaken your body in the morning or to re-energize during the day. You will really feel the difference!

Start in Tadasana or Mountain Pose and on an inhale sweep your arms up over your head.


As you exhale, bend forward, bending the knees as much as needed to keep from creating too much stress in the back of the legs. Release your head and kneck. Let your arms dangle or rest at your feet.


On the next inhale, lengthen through the crown of the head reaching the heart forward as you come up to a flat back.


On the Exhale fold forward.


As you inhale, placing the hands on either side of your feet, gently step the left foot back keeping your front knee over your ankle.


As you exhale press your hips back straightening the front leg any amount and then reach the heart forward over the front leg and let the head be heavy.


Inhale drawing the front knee over the ankle once again and find length through the back heal and the crown of the head.


On the next exhale step the left foot forward for forward fold.


Repeat the series on the other side and when complete roll up slowly as you inhale rising all the way up. Repeat three or more complete series. Then come down on the mat laying on your back, feet slightly apart, arms at your sides with palms facing up. Close your eyes and take several deep breaths allowing the body to soften.


Rise up slowly when complete and notice the difference this short, gentle, Sun Salutation series has made in the way you feel, your energy level, and your focus.

Enjoy your day!