Modified Sun Salutations

Home practice inspiration

If you find traditional Sun Salutations a challenge then look no further, my lastest YouTube video has just the sequence for you!

Introducing 3 ways to practice the Sun Salutations without taking your hands to the floor for plank or downward facing dog. Including:

  • Surya Namaskara A
  • Surya Namaskara B
  • Low Lunge Variation

All these Salutations I’ve practiced when I’ve either not been in full health or simply wanted to take a slower pace. Most recently I’ve been experiencing peri menopausal symptoms and I’m enjoying experimenting and adapting the traditional Sun Salutations. 

These 3 variations are perfect for people who:

  • Don't want to bear weight on their wrists.
  • Find one or more of the postures challenging or inaccessible
  • Want a slower pace Salutation that doesn't build so much heat within the body.

Surya Namaskara A –

with a chair

Several years ago I had a wrist injury and this variation was a life saver! If you don’t have a yoga chair try using the kitchen worktop or a desk instead. This variation feels particularly nice for the back when using the worktop. Next time you stop work to boil the kettle try this out!

A visual image of the 9 stages of the sun salutation practiced with a yoga chair.
Surya Namaskara A with a chair.

Surya Namaskara B –

with a chair

This Salutation is similar to the one above but with a couple of extras – chair pose and warrior 1. Take as much breath between postures as you need. 

Low Lunge

This sequence is a favorite of mine! Inspired and adapted from both, the Hatha Sun Salutations and a Desikachar mini sequence from practice 2 in ‘The Heart Of Yoga’ (1995.)  Aim to do about 6 of these, I like to do the first one slowly.  You decide how many breaths you want to take in each posture but make sure you keep it even on the left and right side of the body.

Check out the video below to watch demonstrations of all 3 Salutations.

I hope you feel inspired to try one or more of these in your home practice. Try to aim for 5 every morning. If you have any questions feel free to comment below. 

Keep Practicing….

Sam 

2 thoughts on “Modified Sun Salutations

Leave a Reply

Your email address will not be published. Required fields are marked *