Sun salutation – a gentle version

Six weeks of training starts on Monday for the Brixton Yogathon – 108 sun salutations in aid of the Prison Phoenix Trust, supporting yoga and meditation in prisons. I first learnt sun salutations 30 years ago when I did yoga at school and I love them. But for older, creaky bodies, like mine – or anyone with back issues – they need to be treated with caution. All the up and down into forward bends and downward dogs can cause damage.

So I’ve devised a gentle version that puts less strain on the lower back. It’s all about keeping knees bent, folding from the hips, not spine, and rooting through the feet into the ground to engage core stability. With that all going on, you might be able to find more ease and softness in shoulders and neck.

If you’d like to give it a try, here below is my attempt to draw it with stick men. Please remember to listen to your body – and never push through pain.

Meanwhile, if you’d like to sponsor me, you can donate online here. All contributions enthusiastically received! And if you’d like to take part in the event at Yoga Point on Sunday 26th February, please contact me to book a place and I’ll send you a training programme and sponsor forms. You can also download a Yoga-thon training programme here.

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3 Responses to Sun salutation – a gentle version

  1. Chris Holt says:

    Little tip if you’re finding your neck or shoulders get sore… at the start of the sun salute, moving from tadasana to utkatasana, rather than raising arms above head, just take them gently out to the sides only as high as you feel ease; and in the lunge, rather than raising arms over head, just reach arms back from the body, but keeping them low – or simpler still, rest them on the front thigh for a breath. 🙂

  2. Kate Takes 5 says:

    Fab – this is just what I’ve been looking for. Thank you. x

    • Chris Holt says:

      Hi Kate, hope you find it helpful. I’d welcome any feedback on it once you’ve practised it a couple of times. Cheers Chris

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