Gentle Standing Sun Salutation

Not yet reviewed by a qualified teacher Needs verification: names and instructions not yet confirmed by two sources

A newly designed educational flow, not a traditional sequence. Teachers order these poses in many ways.

Origin and source

Newly designed by YogaVacation in 2026 for people who cannot work on the floor; modelled on the lunges and alternating leg of the 12-position sun salutation. Not a traditional sequence.

Who it is for

Able to stand for several minutes and step one foot back with a hand on a wall. Suitable for beginners, older adults and limited mobility.

The steps in order

Version shown: YogaVacation standing wall flow, 11 steps

#	Step	Count	Breath	Side	Cues and options
1	Stand facing the wall, palms together Tāḍāsana	1	Exhale		Transition: About an arm's length from the wall, feet hip-width. Easier option: Chair beside you for balance.
2	Arms up Ūrdhva Hastāsana	2	Inhale		Transition: Reach up; shoulders relaxed. Easier option: Arms to shoulder height.
3	Hinge forward, hands on the wall Ardha Uttānāsana	3	Exhale		Transition: Place the palms on the wall at shoulder height and walk back until the back is long. Easier option: Hands higher on the wall; knees soft.
4	Soft fold Uttānāsana	4	Inhale		Transition: Bend the knees and lengthen the spine, head in line with the arms. Easier option: Skip and stay in step 3. The head stays at or above heart level.
5	Short lunge, right foot back, hands on the wall	5	Exhale	Right	Transition: Step the right foot back, bend the left knee. Easier option: Shorter step; back heel lifted.
6	Chest opener at the wall Hasta Uttānāsana	6	Inhale		Transition: Step the foot back in, slide the hands up the wall and lift the chest. Easier option: Keep the hands lower.
7	Wall hinge again Ardha Uttānāsana	7	Exhale		Transition: Walk the feet back, hips back, back long. Easier option: Hands higher.
8	Short lunge, right foot back	8	Inhale	Right	Transition: Same leg as step 5. Easier option: Shorter step.
9	Wall hinge Ardha Uttānāsana	9	Exhale		Transition: Step the foot in. Easier option: Knees soft.
10	Walk in, rise, arms up Ūrdhva Hastāsana	10	Inhale		Transition: Walk toward the wall and come up slowly. Easier option: Hands on the thighs to rise.
11	Palms together Tāḍāsana	11	Exhale		Transition: Pause before the next round. Easier option: Rest as needed.

Left and right

Right foot steps back in step 5 in the first round, left foot in the next; alternate.

Repetitions and counting

One pass of 11 steps = one round; 4-8 rounds, an even number.

Props and adaptations

Use a wall for the hands throughout; a chair or counter for balance; shoes or a non-slip mat; shorter steps. Easier: chair sun salutation.

Precautions

Balance: stand near support; stop if dizzy.
Knees and hips: keep the lunge short and the front knee over the ankle.
Medical conditions (blood pressure, heart, recent surgery): check with a health professional first.

Learn it with a teacher: Suitable to practise on your own; a chair-yoga or gentle-yoga teacher can adapt it further.

General information, not medical advice. Poses do not cure illness. If you are pregnant, injured or have a health condition, check with your doctor and tell your teacher before you practise.

Beginner and chair alternatives

Chair Sun Salutation: a seated version for any body, Beginner Sun Salutation: a slower, knees-down way to learn the sequence

Easier alternatives

Chair Sun Salutation (https://yogavacation.com/practice-plans/chair-sun-salutation/)
Beginner Sun Salutation (https://yogavacation.com/practice-plans/beginner-sun-salutation/)

https://yogavacation.com/practice-plans/gentle-standing-sun-salutation/ · printed October 19, 2026