“Any advice as to where to begin for a body that hasn’t been moving that much?”

I was asked this question by a dear friend who was looking for advice on how to get back into an exercise routine and wants to try yoga. She only has time for a home practice and does not have any limitations, so I recommended that she begin by doing 5 Sun Salutation A’s and 5 Sun Salutation B’s.

Repeating the same yoga sequence is an excellent way to track progress. The Ashtanga Sun Salutations are a great warm up for the spine and hips and you can follow this practice with additional yoga poses or you can consider this a standalone practice and end with seated meditation and savasana.

All you need is 10-15 minutes to do 10 Sun Salutations and your yoga mat!

Note: this video is sped up 3x to 3:05 (original video length was 9:15)

Sun Salutation A (“Surya Namaskar A”)

  • Inhale – arms up, palms touch, look up
  • Exhale – fold forward (“uttanasana”)
  • Inhale – half lift, lengthen spine, look forward (“ardha uttanasana”)
  • Exhale – step back, high plank to low plank (“chaturanga dandasana”)
  • Inhale – tops of feet on mat to back bend, look up (“urdhva mukha svanasana”)
  • Exhale – press hips up and back to inverted V shape (“adho mukha svanasana”)
  • Take 5 full breaths, audible inhales & exhales through the nose (“ujjayi” breath)
  • Inhale – lift heels, look forward
  • Exhale – walk or float feet to the top of the mat
  • Inhale – half lift, lengthen spine, look forward (“ardha uttanasana”)
  • Exhale – forward fold (“uttanasana”)
  • Inhale – stand, arms up, palms touch, look up
  • Exhale – hands to heart center (“samasthitihi”)
  • Repeat all steps above 4 more times

Sun Salutation B (“Surya Namaskar B”)

  • Inhale – bend legs, arms up, palms touch, look up (“utkatasana”)
  • Exhale – fold forward (“uttanasana”)
  • Inhale – half lift, lengthen spine, look forward (“ardha uttanasana”)
  • Exhale – step back, high plank to low plank (“chaturanga dandasana”)
  • Inhale – tops of feet on mat to back bend, look up (“urdhva mukha svanasana”)
  • Exhale – press hips up and back to inverted V shape (“adho mukha svanasana”)
  • Inhale – step right foot forward, arms up, palms touch, look up (“virabhadrasana a”)
  • Exhale – plant hands, step right foot back, high to low plank (“chaturanga dandasana”)
  • Inhale – tops of feet on mat to back bend, look up (“urdhva mukha svanasana”)
  • Exhale – press hips up and back to inverted V shape (“adho mukha svanasana”)
  • Inhale – step left foot forward, arms up, palms touch, look up (“virabhadrasana a”)
  • Exhale – plant hands, step left foot back, high to low plank (“chaturanga dandasana”)
  • Inhale – tops of feet on mat to back bend, look up (“urdhva mukha svanasana”)
  • Exhale – press hips up and back to inverted V shape (“adho mukha svanasana”)
  • Take 5 full breaths, audible inhales & exhales through the nose (“ujjayi” breath)
  • Inhale – lift heels, look forward
  • Exhale – walk or float feet to the top of the mat
  • Inhale – half lift, lengthen spine, look forward (“ardha uttanasana”)
  • Exhale – fold forward (“uttanasana”)
  • Inhale – bend legs, arms up, palms touch, look up (“utkatasana”)
  • Exhale – stand with hands to heart center (“samasthitihi”)

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