Beginner Yoga Sun Salutations Workshop

Explore the meaning of yoga as union of body, mind, and spirit, and how personal practice promotes integrity, community, and healthier living rooted in the Yoga Sutras and Patanjali.

Explore a variety of yoga styles, including vinyasa flow, Ashtanga, Baptiste Power, Hatha, Hot Yoga, Iyengar, Yin, Restorative, and more, with guidance on flow, alignment, and practice.

Explore sun salutations, or Surya Namaskar, a dynamic sequence of poses that flow into each other, building strength, flexibility, coordination, and mood with safe alignment across yoga styles.

Explore the traditional vinyasa sun salutations, learn each pose with Sanskrit names and chakra associations, master alignment and accessible or challenging modifications, and understand contraindications through hands-on practice.

Mountain pose contraindications and appropriate modifications for students who can't stand for two minutes, have migraines, or suffer knee lock or leg and back injuries.

Stand tall in mountain pose with feet hip-width apart and joints stacked. Ground through corners of the feet, keep pelvis neutral, engage the legs, lift the heart, roll shoulders back.

Explore mountain pose modifications with a wall to align the spine, wider base, a block behind the back, and seated or eyes closed options in the vinyasa sequence.

Explore extended mountain pose to uplift energy, grounding through root, sacral, and heart chakras as you flow between mountain and extended.

Stand tall in mountain pose, align feet parallel to true north, stack joints, and press into the earth as you rise into extended mountain pose with a lifted heart.

Explore extended mountain pose modifications, including wall-supported backbends, a wider base for stability, seated options, folded mat support, and goalpost arms to ease shoulder tension.

Begin in forward fold, feet aligned and hands supported. Inhale to lift the chest, lengthen the spine, and keep the back flat as the torso stays parallel to the earth.

Explore how the plank pose strengthens the whole body, boosts bone density, corrects posture, and reduces back pain, builds lean muscle through an isometric hold.

Explore cobra pose (Bhujangasana) as a foundational backbend in the vinyasa sun salutation for beginners, counteracting forward bending and opening the heart chakra at the sternum.

Identify cobra contraindications for safety. Consult a doctor or modify for back or neck injuries, recent surgeries, pregnancy, stomach disorders, wrist injuries, carpal tunnel syndrome, or asthma requiring breath work.

Consult a doctor before attempting downward facing dog if you have heart disease or high blood pressure; avoid or modify if you have slipped disc, injured spine, or vertigo.

Explore the progression from sun salutations a to b, adding chair pose and warrior one. Understand how these poses build the practice.

Strengthen and tone the legs, glutes, and back with chair pose while lengthening the spine and stretching the chest, heart, and diaphragm to boost circulation and stamina.

Practice Virabhadrasana I to cultivate inner strength and willpower as you root down, lift the heart through a gentle backbend, and activate the solar plexus and heart chakras.