Yoga Sun Salutation - standing

Summary

This standing Sun Salutation practice guides viewers through a gentle, adaptable sequence performed entirely on their feet. The instructor encourages participants to move at a comfortable depth, stay connected to their breath, and use nearby support if needed.

Key Practice Tips and Sequence

• Set up accessibly: Use a yoga mat or any available floor surface. Yoga blocks can be replaced with books, stools, or paper-towel rolls. A wall, table, chair, or door frame can also provide support. Practicing without props is fine.
• Begin in Mountain Pose: Spread the toes and ground through the ball of each foot and the heel. Engage the legs and abdomen, relax the shoulders back, lengthen the neck, and lift through the crown of the head.
• Coordinate movement with breath: Inhale to reach the arms overhead; exhale into side bends, forward folds, and other transitions. Keep breathing steadily throughout.
• Modify the forward fold: Place the hands on the thighs, props, or a nearby surface, or fold only as far as comfortable. Keep the back long and avoid forcing the hands toward the floor.
• Build strength with Chair Pose: Bend the knees and hips as if sitting back into a chair, keeping the feet planted and abdomen engaged. Choose a comfortable arm position.
• Add balance and a high lunge: Shift weight onto one foot and optionally lift the other knee, then step the lifted leg behind you into a lunge. Use a steady gaze, keep the front knee over the ankle, and adjust the depth as needed.
• Practice standing plank and Cobra: Reach the hands forward in standing plank, then bend the elbows toward the ribs and lift the chest into standing Cobra. These poses can also be done against a wall.
• Try standing Downward-Facing Dog: Widen the stance, bend the knees slightly, and hinge the hips back while reaching the heart forward. Focus on a long spine and engaged abdomen. A wall or door frame can provide support.
• Repeat at your own pace: The instructor offers another round of the sequence, including twists and a lunge on the opposite side. At the end, pause for several breaths or repeat the cycle as many times as feels good.

Presenter/source: Steff Gallante, yoga instructor.