Slow Recovery Sun Salutation
A slowed-down sun salutation where each pose is held for three breaths instead of flowing at tempo. It stretches the posterior chain and hip flexors after hard work and brings the heart rate down gradually.
How to play
- Students set up their yoga mats in rows facing the teacher, about 3 feet apart side to side (1 min).
- The teacher demonstrates the full sequence once: mountain, arms overhead, forward fold, low lunge, downward dog, child's pose, and back up (1 min).
- First round, teacher-led: the teacher names each pose and counts three slow breaths out loud in each one, starting the lunge with the right leg forward (2 min).
- Second round with the left leg forward, same three-breath pace (2 min).
- Third round in silence: each student follows their own breathing while the teacher quietly corrects form (1.5 min).
- Finish standing in mountain pose with eyes closed for 30 seconds, noticing pulse and breathing.
Rules
- No bouncing in any stretch; aim for gentle tension, never pain.
- Knees may bend in the forward fold and downward dog to protect the lower back.
- Breathe through the nose at all times and never hold your breath.
- Stay silent for the whole sequence.
Variations
Easier
Replace downward dog with tabletop and do only one round per side.
Standard
Three full rounds holding three breaths in each pose.
Harder
Hold five breaths per pose and add a low cobra before downward dog.
Adaptations
- Limited mobility: do a seated chair version with arms overhead, a trunk fold, and a gentle twist.
- Visual impairment: the teacher describes each pose in detail, and the student may touch the edge of the mat as an orientation cue.
- Low flexibility: place hands on the shins or on a block instead of the floor.
Learning goals
- Bring the heart rate back toward resting levels gradually after exercise.
- Stretch the posterior chain and hip flexors using safe technique.
- Coordinate movement with slow nasal breathing.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
The usual mistake is rushing because students already know the sequence; set the pace by counting out loud for the first rounds. Watch that the front knee stays stacked over the ankle in the lunge.
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