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A floor-based Viniyoga Sun Salutation that takes weight-bearing out of the picture and pressure off joints. Though the promise of Viniyoga is to help the individual where he or she is, this gentle routine works for many.
BACK TOWake Up + Revive with 3 Sun Salutation Practices
See alsoBlood Moon–Inspired Heart Chakra–Opening Yoga Sequence
Thunderbolt Pose, variation
Vajrasana
Start by kneeling, arms at your sides.
See alsoAlignment Cues Decoded: “Microbend Your Knees”
Thunderbolt Pose, variation
Sweep your arms wide on an inhale and bring them together in front of your heart in Anjali Mudra. On an exhale, bow your head slightly.
See alsoAddressing Stiff Knees And Hips
Upward Salute, variation
Urdhva Hastasana
On an inhale, push forward through your toes and bring your chest upward until your arms are straight, pressing firmly into the tops of your feet as you broaden your chest and roll your shoulders out and down away from your ears.
See alsoSun Salutes For Any Body
Child’s Pose
Balasana
On an exhale, fold the hips back toward the heels as is comfortable, bringing the arms and forehead to the floor in a relaxed position, elbows bent.
See alsoModifying Child’s Pose
Cobra Pose
Bhujangasana
Slide forward into a gentle Cobra Pose. Roll your shoulders back and down. Hug your belly in to support your lower back as you inhale and lift your heart to the sky.
See alsoPractice Safe Stretch In Bhujangasana (Cobra Pose)
Child’s Pose
On an exhale, draw up through the belly, allowing the lower back to flex or round gently and fold back. Release hips to heels; relax arms and forehead on the floor.
See alsoEscape to Your Mat: Supported Child’s Pose
Thunderbolt Pose, variation
Begin again with the next inhale, standing on the knees for Thunderbolt Pose, sweeping arms wide again. Repeat the sequence from the beginning a few times.
See alsoChallenge Pose: Backbend into Little Thunderbolt Pose (Laghu Vajrasana)
Low Lunge, variation
Anjaneyasana
When warmed up, bring the right foot forward and set the shin perpendicular to the floor to support the knee. Place fingertips on either side of the front leg propped on blocks. Hold for 3–4 breaths.
See alsoHow Low Can You Go?
Intense Side Stretch, variation
Parsvottanasana
Draw your hips back toward your heels and flex your front foot. Either keep your right knee slightly bent or move into a full extension of the leg for a few breaths.
See alsoSide Stretch Satisfaction
Low Lunge, variation
Transition back into Low Lunge position, moving the pelvis forward and allowing the hip flexors and quads to stretch. Repeat the Lunge-to-Parsvottanasana sequence 2–3 times. Switch sides.
See alsoOpen-Up-Gently Flow
Puppy Pose
Anahatasana
After lunging on both sides, keep your knees on the floor and rotate your pelvis forward, extending the spine for Puppy Pose before beginning the whole sequence again.
See also5 Poses That Make A Bad Day Better
Thunderbolt Pose, variation
Return to Thunderbolt Pose with hands folded at the heart in Anjali Mudra.