Beginner Sun Salutation: A Gentle Step-by-Step Guide
By Hanna Williams
Yoga Instructor & Personal Trainer
Sun Salutations are a beautiful way to move your body, connect to your breath, and build strength and flexibility. This beginner-friendly version is slow, supportive, and designed to help you feel confident as you move.
Remember: this is your practice. Move slowly, rest when you need to, and take modifications at any time.
Instructions
Step 1
Mountain Pose (Tadasana): Begin standing tall at the top of your mat. Place your feet hip-width apart or together - whatever feels most stable. Ground down through all four corners of your feet. Gently engage your legs, lengthen your spine, and let your shoulders relax away from your ears. Take a few steady breaths here. Feel yourself arrive.
Step 2
Arms Overhead: On an inhale, sweep your arms out and up toward the sky. Reach through your fingertips while keeping your shoulders soft. You can keep a slight bend in your elbows if that feels better. Lift your chest and feel space across the front of your body.
Step 3
Forward Fold (with a Gentle Bend in the Knees): As you exhale, hinge from your hips and fold forward. Bend your knees generously - this protects your lower back and hamstrings. Let your head and neck relax completely. Your hands can rest on your legs, the floor, or blocks. This is a place to release tension and soften.
Step 4
Halfway Lift: Inhale and lift halfway. Place your hands on your shins or thighs. Lengthen your spine so your chest moves forward and your back feels long. Keep the knees softly bent and gaze down or slightly forward.
Step 5
Step Back into Plank: Exhale and step one foot back, then the other, coming into plank pose. Your shoulders are stacked over your wrists, and your body forms one long line from head to heels (or knees). Engage your core gently and breathe.
Step 6
Knees Down, Chaturanga: Lower your knees to the mat. As you exhale, bend your elbows close to your body and lower down slowly, stopping halfway or all the way to the floor. Move with control and kindness - strength builds over time.
Step 7
Baby Cobra: Inhale and gently lift your chest. Keep your hands under your shoulders and elbows bent. Press lightly into your palms as you lift, keeping the lower body grounded. Think of lengthening rather than pushing up high. This is a gentle heart opener - no strain.
Step 8
Downward Facing Dog: Exhale and press back. Tuck your toes, lift your hips, and come into downward facing dog. Keep a bend in your knees if needed and focus on lengthening your spine. Your heels don’t need to touch the floor. Take a few breaths here, pedaling out the feet or staying still.
Step 9
Step Forward into Forward Fold: Step one foot forward, then the other, returning to the top of your mat. Fold forward again with soft knees. Let your upper body relax and hang.
Step 10
Bend Knees, Reach High to Standing Inhale, bend your knees deeply, and sweep your arms out and up as you rise. Feel your legs support you as you come all the way back to standing.
Step 11
11. Mountain Pose: Exhale and bring your arms back down by your sides. Stand tall in mountain pose once more. Notice how your body feels - your breath, your energy, your presence.
Workout Notes
Reminder!
You can repeat this sun salutation a few times, moving slowly and smoothly with your breath.
Over time, you’ll build strength, flexibility, and confidence.
Yoga isn’t about perfection – it’s about connection.
Move gently. Breathe deeply. And enjoy the journey.