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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.

Transitional300 to 420 seconds
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How to do it

  1. 1

    Stand tall and set an comfortable breath rhythm

    One movement per breath, unhurried. This version trades depth for a sequence you can repeat comfortably.

  2. 2

    Take a shallow knee bend with the arms up

    Bend the knees only a little and keep the arms wherever they rise without the ribs flaring. The shallow bend is what keeps the load off the knees and the back.

  3. 3

    Fold forward and step back one foot at a time

    No jumping in this version. Lower with the knees down on the way through.

  4. 4

    Lift the chest, then press the hips back and up

    Keep both of these modest, with the neck following the line of the spine.

  5. 5

    Step one foot forward into a low lunge

    Lower the back knee to the floor and stay low rather than rising up tall. This replaces the standing warrior and asks much less of the front of the hip and the lower back.

  6. 6

    Step through to stand, then repeat the other side

    Keep cycling rounds for five to seven minutes. Hands in fists are an option throughout, and the chair version is there if standing rounds are too much today.

What to watch for

Letting the rounds creep back toward the full version as you warm up. The low lunge and the shallow knee bend are exactly what make this one work, so keep them shallow even when it starts to feel comfortable.

Ways to adjust it

  • Chair version
  • Fists

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Sun Salutation versions in one place, ordered from gentlest to strongest.

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 session

From the clinically authored Vinys movement library.