This week in the cabin, we spent some time work-shopping our Sun Salutations — slowing things down, breaking them apart and exploring the detail within each posture and transition.
I remember when I first started yoga, I wasn’t a huge fan of Sun Salutations. The main reason was I never used to like Downward Dog – I always felt so uncomfortable in the posture and the 3-4 breaths would feel like forever! Also at the time I hadn’t built up the strength in my shoulders to lower down with ease from Plank to the floor. And as for stepping forward from Downdog to Halfway Lift – I couldn’t have felt more cumbersome if I’d tried! But over time, as my strength and technique slowly improved, I began to really enjoy them and today they are always my favourite part of a class!
As teachers, it can be challenging to communicate all the subtle techniques and refinements within a Sun Salutation. The sequence moves quickly — one breath per movement — so there often isn’t space to pause and fully embody each element. But when we do take that time, the sequence becomes more powerful, more connected and flows with more ease.
Interestingly, many of the poses and transitions people find most challenging are right there within the Sun Salutation. But the parts we repeat the most and become more familiar with are often the ones we stop paying attention to.
Why does this matter?
I like to practice Sun Salutations in every class – they are a foundational part of the practice, and serve as a full-body warm up before we head into other standing sections. The stronger and more refined we become within them, the more accessible stillness becomes throughout the sequence.
When the body feels stable and supported, the mind doesn’t need to constantly analyse what comes next. Instead, awareness can move inward — towards the breath and sensations within the body. If you’d like to explore this idea further, I’ve written about it in more depth in a previous blog:
https://www.yogainthecabin.co.uk/blog/why-strength-helps-to-create-stillness-in-yoga/
What we focused on
Here are some of the key refinements we explored last week:
Forward Fold
There’s nothing essentially wrong with folding down or rising up with a rounded spine. However, maintaining a straight spine as you hinge forward and lift up introduces an element of back strengthening into the movement. It becomes not just a stretch, but a strengthening opportunity too.
Halfway Lift
We focused on lengthening through the spine — imagining reaching the crown of the head forward while drawing the shoulder blades gently towards each other. This creates space and stability through the upper back.
Plank
We practised pushing the ground away to help us stay broad across the back of the shoulders rather than sinking into the joints. Adding in core engagement meant the posture became significantly stronger and more supportive.
Lowering from Plank
This transition is deceptively challenging when done with control. It’s really key to hug the elbows in towards the body, avoiding collapsing into the shoulders and keeping the spine long. The challenge is then to lower in one steady line without letting the body ‘hammock’. This can be really difficult whilst you’re still building up strength in the shoulders!
Baby Cobra
Engaging the core and minimising weight in the hands. The lift comes from the strength of the back body rather than pushing through the arms.
Cobra
We practised pressing into the hands, but keeping the elbows bent and hugged in. This shifts the work into the triceps while still supporting the spine.
Upward Facing Dog
Now the effort transfers more into the shoulders as you open through the chest, finding that expansive stretch through the front of the body while maintaining strength and lift.
Downward Dog
There are so many little tweaks in this posture! We started by bending the knees slightly and sending the hips up and back — this helps to lengthen the spine. The legs can stay bent or straighten over time. We focused on pressing the heels towards the floor, always remembering they don’t need to touch (mine certainly don’t!).
With the hands, we practised pressing firmly into the mat and spreading the weight evenly through the hands and fingers. We added a slight “claw” through the fingers and imagined we were trying to twist open jam jar lids beneath our palms (without actually moving them). This creates external rotation in the shoulders, lightening the load in the wrists and allowing the head to relax more freely between the arms.
Stepping Forward to Halfway Lift
This transition can feel frustrating — we often get stuck halfway. We practised coming up onto our tiptoes in Downward Dog and shifting the weight forward so your chest moves over your hands. This creates more space to step through. It’s a skill that takes time, and it may not fully click for everyone and that’s okay. Body proportions play a role here too – if you have longer legs and shorter arms, there’s simply more to move through a smaller space!
How do you feel about Sun Salutations?
Slowing down to refine these familiar movements can completely transform your practice over time. The Sun Salutation isn’t just a warm up — it’s a rich sequence full of powerful breath, strength and movement. The more attention we give to the details, the more ease we find in the flow.
How about you? Do you enjoy them? I’d love to hear in the comments below ⬇
Michelle x
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