The Sun Salutation is a flowing sequence of poses that links movement with breath. For beginners, the most effective way to learn is to hear it spoken as if a teacher were guiding the class. Below is a gentle, instructional script written exactly as it might sound in a yoga session.
Guided Practice
Stand at the top of your mat, feet together or slightly apart. Let your arms rest by your sides. Close your eyes for a moment and take a deep breath in through your nose, and a full breath out. Feel your feet grounding into the floor, your spine long, and your shoulders soft.
Inhale, sweep your arms out and overhead. Reach up toward the sky, palms facing each other. Lift through your chest, keep your belly engaged, and lengthen through your whole body.
Exhale, hinge forward from your hips into a Forward Fold. Let your arms hang down and release the weight of your head and neck. Bend your knees slightly if you need to.
Inhale, bring your fingertips to your shins or the floor for a Half Lift. Lengthen your spine forward, creating a flat back. Draw your shoulder blades down your back.
Exhale, place your hands on the mat and step your feet back into Plank Pose. Keep your body in one straight line, pressing strongly through your heels and your hands.
Lower down with control. You can drop your knees to the floor first if needed, then lower your chest and chin, keeping your elbows close to your sides.
Inhale, slide forward and press into your hands to lift your chest into Upward Facing Dog or a gentle Cobra. Open through your chest, keep your shoulders away from your ears, and lift through your heart.
Exhale, tuck your toes and lift your hips up and back into Downward Facing Dog. Spread your fingers wide, press firmly into the mat, and lengthen through your spine. If your hamstrings feel tight, bend your knees slightly. Stay here for three breaths, feeling the stretch through your back and legs.
At the end of your last exhale, step or walk your feet forward to the top of your mat.
Inhale, lift halfway, long spine, flat back.
Exhale, fold forward, softening your head and neck.
Inhale, sweep your arms out and up overhead, reaching to the sky.
Exhale, bring your hands back down to your sides, returning to Mountain Pose.
Take a breath here, notice how your body feels, and prepare to move again if you choose. That completes one round of Sun Salutation.
Closing Notes
For beginners, start with two to three rounds at a slow pace, focusing on connecting each movement with your breath. Over time, as the sequence feels natural, you can add more rounds or flow more smoothly between postures. The goal is not speed but awareness, control, and the steady rhythm of breath guiding movement.
