Beginner Sun Salutation

Transition: Feet hip-width apart, weight even.

Easier option: Stand near a wall for balance.

Transition: Sweep the arms up; no backbend needed.

Easier option: Arms only to shoulder height if the shoulders are stiff.

Transition: Hinge at the hips with soft knees; hands to the floor or blocks.

Easier option: Hands on blocks or on the thighs.

Transition: Step the right foot back and lower the knee.

Easier option: Blanket under the knee; hands on blocks.

Transition: Bring the front knee back beside the other.

Easier option: Padding under the knees.

Transition: Shift forward, bend the elbows close to the ribs and lower.

Easier option: Lie down fully on the belly.

Take an extra breath here if needed.

Transition: Hands under the shoulders, lift the chest a little with the elbows bent.

Easier option: Sphinx on the forearms.

Transition: Press back to sit toward the heels.

Easier option: Knees wide; cushion between heels and hips.

Transition: Come to hands and knees, tuck the toes and lift the hips.

Easier option: Stay in tabletop or child's pose.

Transition: Lower the knees, step the right foot between the hands.

Easier option: Help the foot forward with the hand.

Transition: Step the back foot forward.

Easier option: Hands on blocks.

Transition: Roll up slowly with bent knees, then reach up.

Easier option: Hands on the thighs as you rise.

Transition: Pause for a breath or two before the next round.

Easier option: Rest as long as needed.