Sun Salutation in a Round
The class, split into four groups in the corners, does a simple sun salutation as a round: each group starts a move after the one before, like a wave traveling around the room. It builds slow rhythm, group awareness, and breath linked to movement.
How to play
- Teach everyone a simplified eight-move sun salutation (mountain, arms up, forward fold, lunge, downward dog, cobra, child's pose, mountain) (2 min).
- Do it once all together: one move per breath, counting quietly, with soft background music (1.5 min).
- Split the class into four corner groups; group 1 starts, and each group begins when the group before reaches the second move (2 min).
- Repeat the round with a different group starting so everyone feels the wave from another spot (2 min).
- Finish with all groups together in one last very slow salutation and stay in child's pose for a minute (1.5 min).
Rules
- One move per breath; nobody speeds up, even if they're ahead.
- Each group watches the group before to know when to come in.
- In cobra, elbows stay bent and eyes look at the floor.
- In the lunge, the back knee may rest on the mat.
Variations
Easier
Run the round with only two groups and five moves.
Standard
Run the round with four groups and all eight moves.
Harder
Each group starts one move after the previous group instead of two, making the wave tighter without losing the breath.
Adaptations
- Limited mobility: the student does a seated sun salutation (arms up, fold, twists) in time with their group.
- Hearing impairment: the teacher cues each group's entry with a big gesture toward that group.
- Lower fitness: replace downward dog and cobra with cat pose on the knees.
Learning goals
- Perform a simple sun salutation linking movement and breath.
- Coordinate entries with other groups in a round.
- Lower arousal with a slow, steady rhythm.
Equipment for a class of 25
- music: 1
- yoga mats: 25
Teacher tip
Practice the sequence all together until students can do it without looking; the round only works if nobody hesitates. Put a strong student in each group as a model.
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