Whole body
14 Sun Salutation variations, from gentlest to strongest
Also called surya namaskar, sun salutation sequence, surya a, surya b.
A sun salutation is a short flowing sequence rather than a single pose, which is why it appears here as one family with many versions. The library holds both the shorter Surya A shape and the longer Surya B, from a full standing flow down to versions done entirely in a chair.
Two of these are floor or chair sequences with no standing and no balance demand. They carry the same name and they are not the same practice, so check the version before assuming it is the standing one.
Start here
The list runs from the most supported version to the most demanding. Surya A: Chair Supported is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
Every version in the library
1 · Transitional · 240 to 360 seconds
Surya A: Chair Supported
The most accessible sun salutation: every position adapted to a chair, making this beautiful flowing movement practice available to everyone regardless of mobility level.
2 · Transitional · 300 to 420 seconds
Surya B: Chair Supported
The most accessible Surya B: all positions adapted to seated chair work, bringing the benefits of this extended flowing sequence to everyone.
3 · Transitional · 360 to 420 seconds
Surya A: Little Sun Salutation
A short, rhythmic floor flow that moves your whole body through hips, shoulders and spine: one complete practice in a single video, no standing required.
Make it work for you: Partial knee bend. Hands on the thighs. Neutral spine
4 · Transitional · 240 to 360 seconds
Surya A: Shoulder Reduced
A sun salutation with reduced shoulder demand: no deep overhead positions, making this flowing sequence accessible for recovering or sensitive shoulders.
Make it work for you: Knees-down Plank. Baby Cobra. Short DD
5 · Transitional · 240 to 360 seconds
Surya A: Spine Neutral
A spine-neutral sun salutation where forward folds stay shallow and extensions stay gentle, designed specifically for spines that need extra care during flowing movement.
Make it work for you: Half Forward Fold. Sphinx. Short-stance DD
6 · Transitional · 240 to 360 seconds
Surya A: Wrist Neutral
A sun salutation adapted for wrist sensitivity: all hand-on-floor positions replaced with forearm support, so you can enjoy the flowing movement without wrist strain.
Make it work for you: Forearm Plank. Forearm DD. Low Cobra
7 · Transitional · 300 to 420 seconds
Surya B: Gentle / Modified
A gentle version of Surya B with modified lunges and reduced depth, making this richer flowing sequence accessible for sensitive spines and building bodies.
Make it work for you: Chair version. Fists
8 · Transitional · 120 to 240 seconds
Surya A: Therapeutic
A flowing sequence that wakes your whole body at a controlled, safe pace.
Make it work for you: Hands on blocks. Skip the deep positions. Shorter step
9 · Transitional · 240 to 360 seconds
Surya A: Gentle / Modified
A gentle, modified sun salutation where all positions have been softened, making this flowing sequence accessible for sensitive spines and bodies building their capacity.
Make it work for you: Chair version. Fists
10 · Transitional · 120 to 240 seconds
Surya A: Midline Focus
A sun salutation focused on steadiness and precision of movement.
Make it work for you: Partial range. Arms to the sides. Small range
11 · Transitional · 300 to 420 seconds
Surya B: Standard
An advanced flowing sequence that adds deep lunges and chair pose to the sun salutation, building significant full-body strength and dynamic endurance.
Make it work for you: Gentle version. Chair version. Modified Warrior I depth
12 · Transitional · 240 to 360 seconds
Surya A: Hatha
A slower, more deliberate sun salutation that provides a beautiful blend of mobility and strength without the intensity of rapid transitions, accessible for more bodies.
Make it work for you: Gentle version. Chair version. Fists in DD
13 · Transitional · 240 to 360 seconds
Surya A: Ashtanga
A vigorous flowing sequence that builds full-body strength, flexibility, and coordination through dynamic transitions, connecting breath with powerful movement.
Make it work for you: Knees-down Chaturanga. Cobra instead of Upward Dog. Step-back instead of jump-back
14 · Transitional · 240 to 360 seconds
Surya A: Knee Down
The traditional Hatha sun salutation: a full, flowing sequence where each lunge lands with the back knee gently down, giving you the complete classical practice with steady, supported transitions.
Make it work for you: Neutral spine. Smaller range through the folds. Small range
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.