A Viniyoga Sun Salutation to Restore Your Body + Soul

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.

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.

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.

See also10 Affirmations for Extra-Empowered Asanas