Suryanamaskara – Gentle

Gentle and Dynamic

Many may find the regular Sun salutation somewhat difficult to practice. This article highlights a modified version of sun salutation that provides gentle and yet dynamic movements. Beginners will find this approach very useful. This is also a safe path for the elderly as well as those who are not very energetic. Persons with less flexibility and those with knee stiffness find this effective in fat metabolism. In this method, the palms are placed firmly in one location throughout the cycle of practice. Because of this one can close the eyes and perform the entire cycles. This further helps in getting absorbed in the movements and the breathing promoting deeper sense of calmness.

One can start with 12 cycles of practice and can gradually move on to perform 108 cycles. This helps in reducing the obesity and paves way for better health. As in the regular sun salutation, in this also majority of the muscles and organs get a rejuvenating movement. .Movements should be synchronized with the breathing and should be slow and steady.

Step 1

Sit in the all-fours position: knee below the hips, hip width apart and palms below the shoulders, shoulder width apart.

Step 3

Inhale and as you exhale flex the elbows and move the trunk towards the floor. Keep the legs and trunk in the same plane parallel to the ground. Keep the elbows closer to the trunk.

Step 5

Inhale come to the all-fours position.

Step 7

Inhale come to the all-fours position

Step 9

Inhale and as you exhale, fold the toes, lift the hips up and move the head down.

  • Increase the height of the posture by raising the hips up
  • Stretch the entire spine and move the head towards the floor
  • Thrust the centre of the chest towards the knee
  • Keep both legs straight

Step 2

Inhale and as you exhale fold the toes in and straighten the legs. Keep the arms straight and perpendicular to the floor, pull both the knee caps, and tighten the thigh muscles.

Step 4

Inhale and as you exhale, straighten the arms and bend back. Well open the shoulders and look up.

Step 6

As you exhale bend forward.

Step 8

As you exhale bend back. Well open the shoulder and chest.

Step 10

Inhale and as you exhale flex the knee and some to all-fours position.


Yoga is a spiritual science, which has been gifted to us by our ancient Rishis. Yoga leads to final emancipation. This does not mean that yoga is not for worldly people. In fact, science of yoga has become a popular subject as a curative and a preventive measure for human suffering.


Yoga Mandir

No. 1357, 27th cross, 25th Main,
Banashankari 2nd Stage,
Near Banashankari BDA Complex,
Bangalore - 560078

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