We’ve looked at a kneeling sun salutation this month as we use the Annamaya Kosha for July’s theme. These sequences seem to be very popular when we do them in class, and a few of you have asked for a guide, so we’ve put together a video, guide, and a PDF for you to download.

As with the Moon Salutations in March, these sequences can be really good to practice at home if you get a bit of time. As you get used to putting the postures together, you can really start to focus on the inhale and exhale, and turn it into a lovely flowing sequence.

The kneeling sun salutation benefits the the following parts of your body:

  • Neck
  • Chest
  • Arms and Shoulders
  • Lower Back
  • Middle Back
  • Upper Back
  • Core (Abs)
  • Knees
  • Biceps and Triceps
  • Psoas
  • Quadriceps

Download the guide below and print it off if you’d like (we will always bring one into class for you if you’d like too). There’ll be another guide for August too, which is a really nice grounding sequence that we’ve used in the outdoor summer classes.

Download the guide here



Vajrasana Pose

Position One

Sit back on heels, Vajrasana/Thunderbolt pose. Bring palms together in front of the chest and focus on the breath.


Modification
Modify by sitting on a block or blanket or by rolling up a blanket in between the legs.
Mountain Pose

Position Two - Inhale

Start to lift up on the knees, lift hands above head and gaze up.

Modification
Modify by padding up your knees.
Balasana Pose

Position Three - Exhale

Lower the arms and sit back towards the heels into Balasana/Childs Pose. Arms out in front on the floor and palms down.
Cat Pose

Position Four - Inhale

Come into all fours position for cat tilt, tilt pelvis and sitbones, lift chest and head. 
Wrists under shoulders, knees under hips, hip distance apart.
Downward Dog Pose

Position Five - Exhale

Tuck toes under, lift knees away from the floor and push up into Adho Mukha Svanasana/Downward Dog pose.

Click/Tap Image to Toggle Modification
Modify for Uttana Shishosana/Puppy Pose with knees down and arms out in front.
Upward Dog Pose

Position Six - Inhale

Lower body forward and down and arch the back into Urdhva Mukha Svanasana/Upward Dog with toes tucked, arms straight, knees off the floor and hips lowered looking up.

Click/Tap Image to Toggle Modification
Modify to all fours, lower down to the floor and push up into a Sphinx or Cobra.


It is through the alignment of the body that I discovered the alignment of my mind, self, and intelligence.

B.K.S. Iyengar


Downward Dog Pose

Position Seven - Exhale

Push back down into Adho Mukha Svanasana/Downward Dog Pose.

Click/Tap Image to Toggle Modification
You can modify this using Uttana Shishosana/Puppy Pose.
Cat Pose

Position Eight - Inhale

Come into all fours position with knees down and untuck toes for cat tilt, tilt pelvis and sitbones, lift chest and head. Wrists under shoulders, knees under hips, hip distance apart.
Childs Pose

Position Nine - Exhale

Push back into Balasana/Childs Pose, Lower the arms and sit back towards the heels with the arms out in front and palms down.
Mountain Pose

Position Ten - Inhale

Start to bring hands back into chest, lift up on the knees, lift hands above head and gaze up.
Vajrasana Pose

Position Eleven - Exhale

Sit back on heels, Vajrasana/Thunderbolt Pose bring palms together in front of the chest and focus on the breath.

Modification
Modify by sitting on a block or blankets or by rolling up a blanket in between the legs.

Download the guide here