Adapting sun salutations to avoid kneeling, cobra, downward facing dog and lunges

The salute to the sun sequence of movements (surya namaska: surya = sun; namaska = salutation) involves a variety of postures, including coming down to the floor (either through kneeling or lowering down on hands and feet only via chaturanga), moving into cobra (or upward facing dog), and a downward facing dog pose.

For a variety of reasons we might want to, or need to, avoid some of these postures and movements, but still want to move the body in a flowing way like the sun salutation.

Necessity is the mother of invention

I was in this position recently, due to a hairline fracture in one arm. I wasn't allowed to put any weight on the arm for several weeks, and then to re-start with light load bearing. So no downward facing dog, and no cobra. I did a few 'three limbed' dog, but also wanted to adapt the whole sun salutation.

A few weeks later, I was staying in a B&B and wanted to stretch out after the train journey, but didn't want to put my hands or body on the carpet, so, adapted a sun salute with the edge of the bed.

Keeping the intention of the postures but changing which postures are used

If we break down the parts of the sun salutation into what they're (mainly) doing for the body, we can replace them with alternatives.

• Tadasana – full upright length for the whole body

• Uttanasana – standing forward fold

• Step, lunge or jump back (the first two with kneeling) – lengthening one / both legs behind

• Cobra (or upward facing dog, or sphinx) – back extension (chest opener)

• Downward facing dog – works on many parts, including back of legs and spinal inversion (plus load bearing through arms)

• Uttanasana – see above

• Tadasana – see above

We can keep the intention of the linked sequence of postures by doing similar but different movements.

I came up with two sun salutation versions, but there may be other adaptations you can think of which you enjoy.

Sun salute version 1: no lunge, hands/body on floor, kneeling, cobra or downward facing dog

This version uses the edge of a bed, chair or similar to briefly rest the hands, and replaces cobra with warrior 1, and downward facing dog with pyramid pose.

This alternative is ideal if you don't want to touch the floor with anything other than your feet.

This video is available free in YouTube

Watch this non-lunge version in YouTube (6 minutes, talk through 4 rounds). This version is suitable for most people, but do be mindful of any personal circumstances.

Sun salute version 2: low lunge, but no kneeling, cobra or downward facing dog

If you fancy a slightly stronger version, this alternative includes a low lunge but no kneeling. It also uses warrior 1 and pyramid pose to replace cobra and downward facing dog.

This video is available free in YouTube

Watch this 4 minute sun salutation variation which includes a lunge back, with hands lightly touching the floor, but avoids kneeling, cobra or downward facing dog.

I hope you enjoy these adaptations, and let me know if you want adaptations to other postures or movements.