Twisty Surya Play Sequence

Try this fun, twisty Sun Salutation sequence. With step by step guide and downloadable sequence.

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This twisty Surya Play sequence will stretch your side body, ‘wring out’ your spine, elongate your quadriceps and open your hips. 

Step by step: 

From Tadasana – inhale – sweep arms up (palms touch or shoulder-width apart)

Tadasana Mountain pose

Exhale – bend to the right (keep the lower belly drawn in so you don’t over stretch)

side bend to the right

Inhale – back to centre

Exhale: side bend to the left. Inhale: back to centre

side bend

Exhale: forward fold

Forward fold

Inhale: extend the spine

Extend spine

Exhale: left foot back, lower the knee (low lunge)

low lunge

Inhale: arms sweep up to centre

Arms up - Low Lunge

Exhale: bring your arms into a T-shape to the right

Exhale - T-shape to the right

Inhale: sweep arms back up to the centre

Exhale: bring your arms into a T-shape to the left

T shape left - low lunge

Inhale: sweep arms back up to the centre

Exhale: frame foot with your hands

Frame foot with your hands

Inhale: pick up the back knee and sweep the right leg up and back to Three Legged Downward Facing Dog

Three legged down dog pose

Exhale: Down Dog twist

Down Dog twist

OR (advanced option)

Exhale: Wild Thing pose 

Wild Thing pose

Inhale: level hips. Exhale: High Lunge

step to lunge

Inhale: sweep arms up, palms together

High lunge

15. Exhale: bring the hands to the heart and step up to Tadasana

Step up to Tadasana

Repeat – this time leading with the right foot. 

Here’s the full sequence in one handy image! 

Try out more Surya Plays!

We invite you to join us in an exploration of Sun Salutations (Surya Namaskar) in our 21 days of Surya Plays yoga programme. Besides the well-known Surya Namaskar A & B there are plenty of playful variations to explore that will enrich and inspire your yoga practice. 

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Kirsty Tomlinson
Kirsty Tomlinson