Half Sun Salutation

A short standing sequence that links breath with movement through lifting, folding and returning to stand.

“Move with the breath. Fold with ease. Return to standing.”

Half Sun Salutation introduces the rhythm of vinyasa without the weight bearing demands of a full Sun Salutation. It moves between standing, forward folding and a lifted spine. The sequence offers a simple way to explore how breath, attention and movement can travel together.

The purpose is not to move quickly or deeply. The purpose is to notice the conversation between breath and shape. Each round can become smoother, softer and more familiar.

1. 1Begin standing in Mountain Pose.
2. 2Allow the breath to settle.
3. 3Inhale and sweep the arms out or forward and up.
4. 4Exhale and fold forward from the hips with soft knees.
5. 5Inhale and lengthen the spine into a half lift.
6. 6Rest the hands on the shins, thighs or floor.
7. 7Exhale and fold again.
8. 8Inhale and rise to standing with a long spine.
9. 9Exhale and let the arms return by the sides or to the heart.
10. 10Repeat for several rounds at a comfortable pace.

Instead of searching for the “correct” position, notice:

• •Can the knees soften enough for the spine to move freely?
• •Does the fold come from the hips, the spine or both?
• •Can the arms lift without the ribs thrusting forward?
• •Is the half lift spacious enough for an easy breath?
• •Can the transitions feel as considered as the shapes?

Let the breath guide the timing rather than forcing the body to keep up with a rhythm. If the breath becomes short or strained, move more slowly, reduce the range or pause in standing.

Observe how the student moves between shapes. The transitions often reveal more than the final positions. Notice breath timing, speed, balance and where effort gathers.

Reflect after practising:

• •Did the breath lead the movement or follow it?
• •Which part of the sequence felt smooth?
• •Where did you want to rush?
• •What changed when the knees softened?
• •Could you return to standing without gripping?

Rather than mistakes, you may notice:

• •Locking the knees in the fold
• •Pulling with the neck in the half lift
• •Moving faster than the breath
• •Throwing the head back when rising
• •Lifting the arms by hardening the shoulders
• •Holding the breath during transitions

• •Keep the knees generously bent.
• •Place the hands on the thighs for the half lift.
• •Lift the arms only as high as feels comfortable.
• •Pause in Mountain Pose between rounds.
• •Use a chair instead of folding towards the floor.
• •Move through a smaller range.

• ✓Movement feels steady rather than rushed.
• ✓Breathing remains available.
• ✓The fold feels supported by soft knees.
• ✓The return to standing feels organised.
• ✓The sequence can be repeated without strain.