Welcome the Seasonal Changes

Learn a Variety of Sun Salutation Sequences

Sun Salutations are an age-old form of practice. Let’s observe the change of seasons with a ritual of practicing 108 sun salutations together.

I lead an accessible variation of this practice with 12 sets of 9 sun salutation sequences. 

You move with your breath and rest as you need to and modifications are encouraged to address your needs.

The magic is in the journey, not the destination.

It's a transformational form of practice, deeper than just doing asana. Anyone can do it. And yet it is very physical, so you need to prepare for it. 

That's what this course is all about. 

It's a self-paced, online course that teaches you: 
  • the mechanics of sun salutations
  • the 6 sequences that we'll practice together (2x each) in the 108 practice
  • suggestions on how to modify and take care of yourself during the practice

This course prepares the mind and its expectations as well as the body.

It takes about 10 minutes a day - and you'll be amazed at the resilience and peace that comes from such a practice. 

Course curriculum

  • 2

    Wk1: "Half" Sun Salutes

    • Welcome to Week 1!

    • This Week We Practice "Half" Sun Salutations

    • How to do Half Sun Salutations

    • Audio Only - cueing a half sun salutation

    • Audio Only - ujjayi breath

    • Silent Video for Visualization

    • Practice Video - Week 1

    • Week 1 Quiz

  • 3

    How to keep track

    • Here's a key tip!

  • 4

    Wk2: Modified "A"

    • Welcome to Week 2!

    • First a little about Surya Namaskara A

    • How to do the Modified "A" Sequence (OPTION 1)

    • Audio for Option 1

    • Silent Video of Option 1

    • Why Hands Down?

    • How to do the Modified "A" Sequence (OPTION 2)

    • Audio for Option 2

    • Silent Video of Option 2

    • Practice Video - Week 2 - OPTION 1

    • Practice Video - Week 2 - OPTION 2 ("no hands")

    • Week 2 Quiz

  • 5

    Wk3: Surya Namaskara A

    • Welcome to Week 3!

    • How to do Surya Namaskara A

    • Optional Add-Ons to This Week's Practice

    • Audio Only - Surya Namaskara A

    • Silent Video for Visualization

    • Practice Video - Week 3

    • Week 3 Quiz

  • 6

    Where's Your Drishti?

    • Another tool to use

  • 7

    Wk4: Modified "B"

    • Welcome to Week 4!

    • First A Closer Look at Surya Namaskara B

    • How to Do Modified "B" Sequence

    • Audio Only - Modified "B" - Option 1

    • Audio Only - Modified "B" - Option 2

    • Silent Video for Visualization

    • Practice Video - Week 4

    • Week 4 Quiz

  • 8

    Wk5: Surya Namaskara B

    • Welcome to Week 5!

    • How to do Surya Namaskara B

    • About the Drishtis

    • About the Transitions

    • Audio for Surya Namaskara B

    • Silent Video of Surya Namaskara B

    • Practice Video Week 5

    • Week 5 Quiz

  • 10

    Wk6: Seasonal Sun Salute Sequence

    • Welcome to Week 6!

    • How to do Basic Salutations

    • Audio of Basic Sun Salutation

    • Silent Video of Basic Sun Salutation

    • Practice Video - Week 6

    • Week 6 Quiz

  • 11

    What to Expect for the Full Practice

    • About the Full Practice



Mary Beth Ray

Mary Beth is a certified yoga teacher, holistic nutrition consultant, Functional Medicine and National Board-Certified Health & Wellness coach, and a member of International Association of Yoga Therapists. She began studying and practicing yoga in the early 1990s drawn deeply into the moving meditation and self-discovery of the Ashtanga Vinyasa system and more recently into the stillness and inquiry of Yin yoga. MB is certified as a Yoga for Osteoporosis teacher by Dr. Loren Fishman, MD. Through yoga and nutrition, MB helps women understand their bones, nourish their bones, and build stronger bones so they can enjoy a long life of mobility and independence. MB shares the exploration of the many facets of yoga and nutrition in an accessible manner to help you hone a more graceful engagement with your everyday life.