Sun Salutation C Flow

Sun SalutationVinyasaMaya curated
Back
Mountain Pose
Mountain
Upward Salute
UpwardSalute
Standing Forward Bend
StandingForwardBend
Half Lift
StandingHalfForwardBend
Crescent Lunge Right
CrescentLunge
Four-Limbed Staff
FourLimbedStaff
Upward Facing Dog
UpwardFacingDog
Downward Facing Dog
DownwardFacingDog
Crescent Lunge Left
CrescentLunge
Four-Limbed Staff
FourLimbedStaff
Upward Facing Dog
UpwardFacingDog
Downward Facing Dog
DownwardFacingDog
Standing Forward Bend
StandingForwardBend
Half Lift
StandingHalfForwardBend
Upward Salute
UpwardSalute
Mountain Pose
Mountain

Mayasays...

Sun Salutation C is a creative variation that often includes twists and side stretches, making it perfect for a well-rounded warm-up. This flowing sequence helps prepare the spine for deeper poses while maintaining the meditative quality of traditional sun salutations.

Description

Creative sun salutation with crescent lunge - flowing variation

Poses (16)

Centering
Mountain Pose

Mountain Pose

Hands at heart center, establish breath rhythm

2breaths
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Opening
Upward Salute

Upward Salute

Inhale, sweep arms overhead

1breaths
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Forward Fold
Standing Forward Bend

Standing Forward Bend

Exhale, hinge at hips

1breaths
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Spinal Extension
Half Lift

Half Lift

Inhale, hands to shins

1breaths
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Hip Opening
Crescent Lunge Right

Crescent Lunge Right

Exhale, step right foot back, inhale arms up

3breaths
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Strength
Four-Limbed Staff

Four-Limbed Staff

Exhale, hands down, step back, lower

1breaths
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Backbend
Upward Facing Dog

Upward Facing Dog

Inhale, roll over toes, open chest

1breaths
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Inversion
Downward Facing Dog

Downward Facing Dog

Exhale, roll over toes, lift hips

2breaths
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Hip Opening
Crescent Lunge Left

Crescent Lunge Left

Inhale, step left foot forward, arms up

3breaths
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Flow
Four-Limbed Staff

Four-Limbed Staff

Exhale, hands down, step back, lower

1breaths
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Backbend
Upward Facing Dog

Upward Facing Dog

Inhale, roll over toes

1breaths
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Inversion
Downward Facing Dog

Downward Facing Dog

Exhale, hold and breathe deeply

3breaths
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Forward Fold
Standing Forward Bend

Standing Forward Bend

Inhale, step/jump forward

1breaths
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Spinal Extension
Half Lift

Half Lift

Inhale, hands to shins

1breaths
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Opening
Upward Salute

Upward Salute

Exhale, fold, inhale sweep arms up

1breaths
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Final Rest
Mountain Pose

Mountain Pose

Exhale, hands to heart, pause

2breaths
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Anatomical Focus

Full Body
Hips
Legs
Core

Teaching Notes

Focus on hip opening in crescent lunges. Offer low lunge variation for tight hips. Great for building heat while opening the body.

Sequence Details

Target Duration:
10m
Intensity:
Moderate
Difficulty:
Intermediate
Type:
sun_salutation
Poses:
16

Yoga Styles

Primary style
Vinyasa
Also practiced in
PowerHathaRocket
VinyasaFlowing creative variation with emphasis on hip opening lunges
PowerBuild heat with longer holds in crescent lunges
HathaHold each pose longer, focus on alignment in lunges
RocketAdd arm variations in crescent lunge, optional jump transitions

Focus Areas

FlowHip OpeningBalanceCreative Sequencing