Water Salutation

A gentle flowing sequence that links standing, folding, stepping and rising through a steady rhythm of breath.

“Move like water. Soften the edges. Let the breath lead.”

Water Salutation is a simple flow practice that explores continuity. Rather than holding each shape for long, the body moves from one place to the next with patience and attention. The sequence invites steadiness, adaptability and a sense of moving without unnecessary force.

The purpose is not to make the sequence smooth or elegant. The purpose is to notice how your body changes direction, transfers weight and follows the breath. Fluidity may arrive through less effort, not more.

1. 1Begin standing with your feet grounded and your arms relaxed.
2. 2Inhale and allow the arms to float out and up.
3. 3Exhale and fold forward with soft knees.
4. 4Inhale and lengthen halfway, with hands on shins, blocks or the floor.
5. 5Exhale and step one foot back into a low lunge.
6. 6Inhale and let the chest broaden without forcing the shape.
7. 7Exhale and bring both hands down.
8. 8Step back to tabletop or a supported plank.
9. 9Lower the knees if they are not already down.
10. 10Inhale into a small backbend such as cobra or sphinx.
11. 11Exhale back to child’s pose or downward facing dog.
12. 12Walk or step forward with patience.
13. 13Inhale to lengthen halfway.
14. 14Exhale to fold.
15. 15Inhale and rise to standing.
16. 16Repeat on the second side.

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

• •Can the steps feel quiet rather than abrupt?
• •Where does your weight move as you transition?
• •Are the wrists, knees and lower back receiving too much load?
• •Can the breath stay present between the shapes?

Let the breath offer a rhythm for the sequence. If the breath feels hurried, pause inside the flow or take smaller movements. The breath does not need to control the body. It can simply guide the pace.

Observe the spaces between postures. Notice whether the student rushes, braces, collapses or loses breath while moving. The quality of transition often reveals more than the final shape.

Reflect after practising:

• •Which part of the flow felt most fluid?
• •Where did you begin to push or rush?
• •What changed when you made the movements smaller?
• •Could you sense the breath during transitions?

Rather than mistakes, you may notice:

• •Moving faster than the breath
• •Holding the breath in transitions
• •Dropping weight into the wrists
• •Stepping too far back for comfort
• •Collapsing through the lower back
• •Reaching the arms with unnecessary effort
• •Letting the head lead before the body is ready

• •Keep the knees soft in all standing folds
• •Use blocks under the hands
• •Practise the flow with a chair
• •Choose tabletop instead of plank
• •Choose sphinx instead of cobra
• •Choose child’s pose instead of downward facing dog
• •Pause between movements whenever needed

• ✓The sequence feels steady enough to follow.
• ✓Breathing remains available.
• ✓Transitions feel observed rather than rushed.
• ✓The body can pause without strain.