Lower back, upper back, neck, shoulders, wrists, hips, knees and ankles
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.
Ways to adjust it
- Neutral spine
- Smaller range through the folds
- Small range
- Stop if symptoms spread
- Gaze neutral
- Short holds
- Hands on blocks
- Smaller range overhead
- Fists or fingertips
- Shorten the stance
- Cushion under the knee
- Pad the back foot
- Smaller step
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Surya A: Ashtanga
- Surya A: Chair Supported
- Surya A: Gentle / Modified
- Surya A: Hatha
- Surya A: Little Sun Salutation
- Surya A: Midline Focus
- Surya A: Shoulder Reduced
- Surya A: Spine Neutral
- Surya A: Therapeutic
- Surya A: Wrist Neutral
Before you try it
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.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.