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Lower back, upper back, neck, hips, knees, ankles, shoulders and wrists

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.

Transitional300 to 420 seconds
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How to do it

  1. 1

    Stand tall and set a one movement per breath rhythm

    This is a long flowing sequence, so the breath sets the pace from the first move.

  2. 2

    Bend the knees into chair pose with the arms up

    Sit the hips back as if toward a seat behind you, weight into the heels, ribs down so the front of the body stays long as the arms rise.

  3. 3

    Fold forward, lengthen halfway, then move back

    Step back rather than jumping to take a lot of load out of the transition, and lower with the knees down if that keeps the shape.

  4. 4

    Lift the chest, then send the hips back and up

    Open the front of the body, then press back into the long downward position. The neck stays in line with the spine in both.

  5. 5

    Step forward and rise into the warrior

    Front knee over the ankle, back foot turned in, arms lifting overhead. Keep the ribs down so the arms rise without the lower back arching. Repeat on the second side.

  6. 6

    Keep cycling rounds for five to seven minutes

    Shallower knee bends, a shallower warrior, fists instead of flat hands and knees down lowering all keep the sequence sustainable.

What to watch for

The lower back arching to get the arms overhead in the chair position and the warrior, and the neck dropping in the transitions. If the shape only holds for the first round or two, change to the gentle version rather than pushing through more rounds.

Ways to adjust it

  • Gentle version
  • Chair version
  • Modified Warrior I depth
  • Step-back
  • Reduced Utkatasana depth
  • Fists throughout
  • Knees-down Chaturanga

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.

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From the clinically authored Vinys movement library.