Sun Salutations for Every Body


Sun Salutations. You’ll find them in almost every single yoga class these days.  

But the thing is, they can be pretty physically challenging for some bodies. 

I’m a strong believer that yoga is for Every Body, and that yoga should be adapted for the individual, not the other way around. So I’ve spent a lot of time exploring ways to make classic yoga work for a variety of bodies.

I originally filmed these three videos for the students in my Yoga for Beginners class, and I thought I’d share them here in case anyone else might find these adaptations helpful.

We can still get all of the benefits of a sun salutation in any of these adapted versions. The strength. The flexibility. The lengthened spine. The connection between breath and movement.

Beyond these three flows, there are many many more versions of sun salutations! But each of these variations are pretty distinct and can serve a wide variety of bodies. I hope you find them helpful.


1. Sun Salutation Variation with Knees Down.

This version of the sun salutation is pretty classic and very simple. The main difference is that at the end of the flow, we lower our knees and come into tabletop before stepping through to tadasana.

Remember that you can always lower you knees whenever you’d like. Consider stepping back from forward fold into table top instead of moving into plank.

2. Sun Salutation Variation with a Chair

Next, we have a variation of the sun salutation that is still standing, but utilizes a chair as a prop.

This is definitely not easy! Parts of it are very challenging, just in a different way than a classic sun salutation. It’s just another option that gives you more ways to explore your body.

It’s very important that you choose a sturdy chair that won’t slide around.

3. Seated Sun Salutation Variation

Finally, a sun salutation variation that is fully seated. More proof that yoga truly is for EVERY body.

Take your time with this flow. Really focus on connecting your breath with each movement. Once you’ve done it a few times and really have it in your body, try closing your eyes and explore how that feels. 

If you found these variations helpful, please share on Facebook or with a friend who might want to give it a try! Let me know if you have any questions in the comments below.


Submit a Comment

Your email address will not be published.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

Hi there, I'm Mikah!
I'm a yoga teacher + wellness expert serving Granbury, Texas. I'm passionate about inspiring people to move more, move better, and feel better. Here on my blog I like to share my top tips related to yoga, healthy eating, self-care, and fitness – all the things I love most. Enjoy!
Find Me on Social

Which style of yoga is right for you? Take my fun & free yoga style personality quiz to find out!

Pin It on Pinterest

Share This