Build strength and flexibility of body & mind

Sun Salutations are an age-old form of practicing moving with your breath.

I encourage you to rest as you need to and take any modifications to address your needs.

The magic is in the journey, not the destination.

In this course you will learn:
  • the mechanics of sun salutations
  • 7 sequence variations
  • suggestions on how to modify and take care of yourself during your 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. 

Each lesson introduces a new sun salutation sequence and every other lesson you'll find an additional related lesson like:

  • How to keep track of so many in a row
  • Where your eyes should focus
  • What the significance of 108 sun salutations is 

This course is for you if you want to learn:

  • how to make sun salutations easier

  • why three-legged dog is NOT in Surya Namaskara sequences

  • why keeping your hands on the floor in ardha uttanasana is important

  • why bending your knees in uttanasana is key

  • what are the drishti locations and why is that important

  • how to modify to avoid so many chaturangas

Course Outline

    1. Learning to salute the sun

    1. Welcome to Sequence 1!

    2. This Week We Practice "Half" Sun Salutations

    3. How to do Half Sun Salutations

    4. Audio Only - cueing a half sun salutation

    5. Audio Only - ujjayi breath

    6. Silent Video for Visualization

    7. Practice Video - Week 1

    8. Week 1 Quiz

    1. Here's a key tip!

    1. Welcome to Sequence 2!

    2. First a little about Surya Namaskara A

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

    4. Audio for Option 1

    5. Silent Video of Option 1

    6. Why Hands Down?

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

    8. Audio for Option 2

    9. Silent Video of Option 2

    10. Practice Video - Week 2 - OPTION 1

    11. Practice Video - Week 2 - OPTION 2 ("no hands")

    12. Week 2 Quiz

    1. Welcome to Sequence 3!

    2. How to do Surya Namaskara A

    3. Optional Add-Ons to This Week's Practice

    4. Audio Only - Surya Namaskara A

    5. Silent Video for Visualization

    6. Practice Video - Week 3

    7. Week 3 Quiz

    1. Another tool to use

About this course

  • $37.00
  • 57 lessons
  • 3 hours of video content

A little about me...


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 and certified in Accessible Yoga by Jivana Heyman. She is currently in Yoga Therapist training at the Yoga Well Institute under the guidance of Chase Bossart, student of Mr. Desikachar and the Viniyoga lineage. Through yoga and nutrition, MB helps folks understand and nourish their bones, and build stronger bones so they can enjoy a long life of mobility and functional 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.