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)

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

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

Exhale: forward fold

Inhale: extend the spine

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

Inhale: arms sweep up to centre

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

Inhale: sweep arms back up to the centre
Exhale: bring your arms into a T-shape to the left

Inhale: sweep arms back up to the centre
Exhale: 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

Exhale: Down Dog twist

OR (advanced option)
Exhale: Wild Thing pose

Inhale: level hips. Exhale: High Lunge

Inhale: sweep arms up, palms together

15. Exhale: bring the hands to the heart and 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.