How To Do A Sun Salutation | The Right Way | Well+Good

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Whether you’re a yoga beginner or a yoga pro, everyone could use a little brush-up on their sun salutation. In this episode of The Right Way, Tess Koenig talks through common mistakes she corrects throughout sun salutation. Then, she walks us through the cues she gives to do it the right way! Watch to up your yoga game and nama-slay! #sunsalutation #yogaforbeginners #wellandgood
HOW TO DO SUN SALUTATION:
1. Place your feet together at the top of the mat, pressing into the ground
2. Touch your hands overhead, lifting your ribs off of your waist
3. Fold forward keeping length in your spine
4. Touch your hands to the ground in line with your toes, or to your shins to stretch your back
5. Lift your chest up and send your sternum forward
6. Fold back down and place your hands on the ground
7. Step back to plank pose
8. Pause in plank pose pressing your hands away from your back, heels pressing toward the back, neutral spine, core engaged
9. Lower yourself down in plank OR place your knees down, intentionally arch your back, place your elbows by your armpits, and slide forward
10. Slide into cobra with your hands by your ribs, press into the tops of your feet, and engage your legs, lifting them from the ground
11. Press into your palms, and send your hips back into downward facing dog
12. Bend your knees, look at where you’re going, then walk or hop to the top of your mat
13. Stand & repeat!
Tess's sports bra is courtesy of Outdoor Voices! Get it for yourself here: www.outdoorvoi...
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Check out more episodes of The Right Way here:
Pigeon Pose: • How To Do Pigeon Pose ...
Plank: • How to Plank | The Rig...
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[@tracyhunt7066]

Noticing Lots of criticism in the comments so wanted to take a sec to say “thank you” for taking the time to make this in the first place. I believe The “wrong way” demonstration was to help viewers see the common ways students move through these vinyasas which could cause injury. For that purpose, this is really helpful. I believe True yogis will find the intended message in this video and appreciate it. To the ones learning, please see her message as helpful as she is trying to save you from injuring your body🧘🏻‍♀️

[@CulinaryGuide]

This was great. I love it when instructors break down sequences into their component parts and show the correct form with modifications. Oftentimes, in yoga classes teachers don’t take the time to explain.

[@dowlrod66]

You guys should make a short of the good way so people can have it play on loop as many rounds as the want!

[@HayDances]

THANK YOU! As a life-long dancer I have had lots of yoga elements woven into my training by various instructors; few have been specific about technique. As a dance teacher I understand the value of proper technique, and it has bothered me how little has been said in this regard both by my dance and by my yoga teachers. This is the first of your videos that I have seen, but I will totally be looking for more of your videos after this. I admit that my former teachers and I have all made many of these mistakes for years. Valuable stuff!

[@EasyGlutenFree]

Very helpful. No one ever showed me the right way in such detail. Even in in-person yoga classes. 🌞🌞

[@WithLoveBrianna13]

I will say this, I appreciate the information and instructions. Also that, if you’re new to yoga, it’s Ok to not be perfect especially in the beginning. It took me weeks to get my flow down, be able to move into each pose fluidly and even move into them without stepping and hopping and modifying. The more I went the easier it got for me, also because I was more comfortable and my body was more limber. I was stiff at first and had to work my way up so don’t give up if you’re not doing it 100 percent correct. I moved and haven’t been to class in months. So I feel like a beginner all over again which brought me here!!! I’m Ok with starting over, just not from scratch this time. I needed a refresher and so did my body lol 😂

[@debbieesplinhealing]

I love the way you explain this. Very helpful. Thank you. 🌞🌞

[@JesseNickelltheFourth]

Been loving this mini yoga session! Thank you!

[@mediaman352]

So easy to get this wrong, thank you Tess - I have recommended your excellent video to my readers!

[@gemstorm16]

This is great! I'm so excited to know the right way to do Sun Salutation so I won't get hurt! Quick suggestion: it would be awesome to follow up these instructions with a real-time sun salutation (with time for breathing), making it easy to practice the Right Way immediately.

[@juliannebrown6363]

You follow your own breathing♡

[@kimia1664]

@@juliannebrown6363 no I think they meant more like a yoga-salon-practice-style thing for like daily use at home.

[@mercedes7811]

Thank you!

[@timdyer9516]

Thank you for demonstrating so clearly.

[@annt7384]

Sun salutation is really hard. The fact that every beginning yoga class includes the sun salutation as if it’s a beginner move basically sets people up to do it wrong imho. Thanks for showing us the right way, but what can we do in the meantime?

[@jenEST1981]

thank you for taking the time to show us

[@Zennnn26]

Pretty irritating to not see the right way in a flow instead getting back to the mistakes again...

[@fluffytuffy3269]

Yes it would be cool if she added an additional real time recap

[@myrnaj4502]

#WellandGoodSquad!!🙋🏾‍♀️❤ Love it.✔

[@b0njourzara]

so informative thank you! and i appreciate the modifications, it makes the whole sequence less dauting

[@marylinharris1353]

Well that was brutal. What a scold. So after she went through the right way to do it, why didn’t she do one?

[@lizdevin5403]

thanks @tess very clear, very, vey helpful

[@purnitabharat9510]

This is very nicely explained for the beginners. Do you also have the video of Sun Salutation B explained in similar way?

[@TheTrevMike]

That was wonderful! Thank you

[@nealcypriano7390]

1:30 the right way

[@susanleigh2697]

Right on!

[@paulmuia1786]

Great and easy to follow

[@blkornegay]

This was awesome! This video immediately stepped up my Sun Salutation 🤍

[@Jhftp]

Thank you for this video my dear

[@YogiOnkarSingh]

Awesome performance

[@aninge_fetzer]

Thank you so much🧘🏼‍♀️

[@elijimenez7710]

1:30 thank you ❤

[@AmericanInPortugal]

Thank you thank you! Subscribed!,,

[@danikeebler1662]

I am trying to find sun salutstions that don't include downward dog or plank. I am an older teacher teaching elderly and modified classes. It does exist, just can't find it online.

[@pwl4576]

So unnecessary to have more “wrong way” stuff during the right way bit. Just go through a full flow.

[@mutantsandmemes]

1:30 for the actual way to do it

[@_unozero]

Great video, thank you 💛

[@RajviDevda]

thanks 👌👌great

[@sherylmarshall1444]

Thank you

[@45graham45]

so no "lunges" then?

[@ToxicVaccines_HivHoax]

Excellent exercise!!! 👍 👍 I do around 10 to 15 minutes salutations every morning after waking up, or to warm up before my kettlebells training.

[@alexisb.8965]

I low key feel attacked 😂😂

[@SusanaXpeace2u]

Helpful, now everybody is doing yoga at home with no teacher to observe and correct.

[@zendean5207]

It would be nice if you put out a video of just the sun salutation done the right way and end. Every video I watch includes so many variations, side talk etc. Just the sun salutation, no extra verbiage, variations or anything. It makes it too hard to memorize otherwise.

[@sindujashukla4001]

Surya Namaskar involves lunges...you skipped the lunges...This could be a version but definitely not the right way

[@Ellieskitchen]

❤️❤️lol. Pretty sure I look like the “wrong way”! Hahaha! 😂

[@katerinabukova5975]

but this is not full sun salutation

[@akashmaurya1385]

Does Surya namaskar is usefull to Increase heigh. 😅

[@aaronvillegas7681]

1:34 timestamp for the correct way

[@addyway8253]

hey wait its you

[@aaronvillegas7681]

@@addyway8253 Hello there

[@cawiltu]

There use to be a pose before your plank

[@cautious1343]

What about the lunge?

[@caimegan68]

You missed few postures

[@anikapatroo188]

Best to always follow asian teachers as Yoga came from India

[@tiharazahoor3287]

What do u mean the right way The brown way ! 😊

[@tiharazahoor3287]

Do u mean the brown way 🪄

[@brendonpaynter9069]

Slayyyyy

[@brendonpaynter9069]

🤎🫶🏽🧚🏽‍♀️

[@RobinMcGee-o9n]

This video is very frustrating! It's only 3:xx long and you've spent over 2 minutes telling us the wrong things that we shouldn't do. Howzabout just giving good instruction instead? I'm looking for another video that shows what we SHOULD do.

[@killerbee792]

Well, came here to learn how to cancel sun salutation for smash ultimate, and found this smh

[@kalikombatives3608]

you could probably use this, gamer.

[@reggiebuttsmash2321]

I play smash bros competitively and sun salutations make me better at the game ayyyyooo

[@Goodwater7]

Stand, hands over head, fold forward,half lift,stand back plank, slide forward cobra, upward facing dog, downward facing dog, walk feet to hand, inhale to half lift

[@claudiahitchcock-mx5wc]

Showing the wrong way first is a bad move. Couldn't follow right way properly as she kept referring to the wrong way during that

[@IppoMakunouchi_07]

This is hard bro

[@meii3109]

1:30

[@chemaaLechgar]

Hello, the subtitles are hiding your posture like we don't get to see the right postures on the floor !!

[@nlamb76]

You probably already found out by now, but there is "cc" at the top right to take those off, I was having same issue

[@k37500ify]

Why is it impossible to find a good video for this?

[@Sir-bech]

the music and the energy are not what you expect in a yoga video

[@eh1911]

Yikes 😳 why I only remember what not to do?!

[@MrArbone]

7

[@saintzig]

Not a fan of the negative demo first. Reshoot this with real time flow first- frim two angles- no talking. Then go into teaching points. Recap with one more real time flow. Then if needed show the most common mistakes.

[@jackthomson9045]

Ladies begin your sun salutations pluto in scorpio generation

[@The.ashish_nautiyal]

She did wrong guys 🥺 😠

[@mememan6174]

That's a great body

[@juliantreidiii]

Well that was closer than anything I have seen in years. It is still not a proper sun salute but a good start.

[@kafiroberts4792]

That is not the way to do a Sun Salutation if people really want the correct directions, they should look at Akhanda Yoga Institute channel

[@Xanaduum]

Some of these extraneous instructions can be distracting. Saying too much in a class can disrupt the flow of movement. For example I'd pause, wondering what you meant by lifting my ribs up off my chest. 🤷

[@sohachan]

Just a little correction..next time please mention 'Surya Namaskar' instead of Sun Salutation. This way, it feels more original and people come to know of our diverse Indian culture ❤

[@0rangekat]

agreed! I heard this quickly starting at 0:17

[@user-oy7wz3wd7n]

Or it can be a turn off to students especially new ones who feel excluded and intimidated by Sanskrit. I’m not speaking as one. I’m speaking as a 500YT. Using Sanskrit is %100 entirely up to the teachers discretion. Even in India. Namaste.

[@anakozyryeva]

The teacher speaks English. Explains in English. For English speaking students wanting to explore yoga, particularly the Sun Salutations. If people want to learn more about beautiful Indian culture they’d typed “Indian culture” in search field and get a million results on KZbin.

[@janehughart9290]

She….did though?

[@Starmix90]

Don’t let language get in the way of movement 😊🙏

[@TheDukeOfZill]

Saluting the sun yields eternal destruction...

[@javierlopeztapia5588]

Not calling it a sun sal #wypp

[@justinlemke7313]

Your doing it wrong

[@mitsy2362]

This was really annoying to follow. Came here to follow the correct way not to learn the wrong way throughout the whole video then eventually the correct way? Feels like o was learning how NOT to do it more so the correct way.

[@hesamon3374]

In Islamic is haraam

[@jessicalarsen6618]

Music is very irritating

[@mattschmidt6565]

i find myself skipping to see when the "right way starts"

[@mattschmidt6565]

it looks like the right way is never done from full to nil. i guess i clicked the wrong video

[@IPassedC1German]

Few mistakes in your right way. Your cobra and mountain poses aren’t good

[@blade_the_darkon]

Looks a little sus

[@robbiehamilton447]

going way too fast

[@yourfabilouscoach]

🤣🤣🤣🤣 sorry but that reeeeally unfortunate wording, directoring and intructing. "Remember Sun Sal are really hard, you are just warmimg up your body" 😅 ❌ A warm up shouldn't be hard it should get a mind into a body and connected! Demonstrates first how NOT to? Arching of the back forbidden in standing ❌ but not when loweri g chest to ground? 🤣 Sorry... also there is NO WRONG WAY to do it. Each body is in a different state.

[@ASMRyouVEGANyet]

I somewhat agree with you but there are things you can do to mess up your alignment. There arr better videos to help learn this. I'll check those.

[@nlamb76]

Just like yoga, everyone has their own way of teaching. That said, seemed a bit judgey lol

[@arsmith8063]

hey,great! only 1:15 into the video and i think ive got it down! just going to keep practicing these moves.

[@bexyogaandaerial2799]

*shows something as the "wrong" way* "If that's where you are then that's ok" 👍 come on yoga teachers we can do better

[@daryabeygi]

Really didn't work for me to have so many corrections and not see one complete correct cycle.

[@everything574]

You skipped ashwasanchalana ashana

[@itsonlymarcibratz1991]

Nice Job Miss Tess!! I SINCERELY appreciate this video!👍👍👍👍👍 I ENJOYED both versions- the 1st made me giggle, I can't say I'm not guilty of a few of those mistakes, lol! But YOU made "The Right Way" seem very easy& i feelthe quality of my poses improved just by going thru it WITH YOU. So I am SAVING this to a playlist because I want to continue to improve. Thank you so very much!!

[@jilldaltonnyc7545]

Thank you. I've tried several online Yoga classes and haven't found one that actually explains the correct way to do the postures. This is awesome.

[@cautious1343]

You still haven't.

[@K9_Jerry]

She is doing it wrong

[@dudeistpreist5721]

Got a yoga book and it has a beginner's 24 step guide. Can't even keep my hands flat on the mat and feel terrible about not being able to do the beginners workout without pouring over the instructions.

[@Shelby-lo9tr]

everyone starts somewhere! You can start now & “be bad at it” until eventually you’ll get better, or you can stay discouraged and stay bad. the same amount of time will pass ;) I’m happy for you, a stranger on the internet, for even trying at all

[@dudeistpreist5721]

@@Shelby-lo9tr I mean I can't get my knee past my stomach. I'm gonna have to lose weight before I can even do them badly. Dropped 5 pounds since I wrote that comment. 3 more should do it.

[@hmph542]

Um.. this modified chaturanga (?!) looks weird...

[@alex_tucker]

cobra usually bothers my shoulders but the modified entry you showed made it feel great. thanks!

[@renah245]

you're doing an American Sun sal. It is NOT the correct way to do it

[@lovedeepsidhu9941]

Absolutely loving all your yoga series ❤

[@Wellandgood]

Thank you, we love to hear this! Keep coming back for more yoga videos soon :)

[@sunneedaizz781]

For me, doing it wrong, gives me a good stretch all along my body. Stretch Hands overhead, lower back, my legs etc. Into yoga, do it correctly, I'm going for the feel good stretch. Not like I'm doing it all that much.

[@TheSunnyD01]

I see my yoga teacher making the mistakes you pointed out! Will show her this video

[@friilaioffbeat2970]

Shady af 😂

[@MrNiceHk]

I am sure she will appreciate it ..... and perhaps call you up to demonstrate backward bends and all kinds of lovely poses

[@ASMRyouVEGANyet]

😳

[@mathewcherian2690]

Please don't call this the right way to do Suryanamaskar. It certainly is not the right way to do it, please call it something else.

[@anthonybunch8044]

WHAT THE FUCKKKKK MAN!!! I’m sick of every single video saying Nope wrong! Nope Wrong! If every single instructor is wrong where is the right one? In some FUCKING LOST MANUAL IN THE HIMALAYAS ?? Y’all getting me fucking Sick So what if it’s not from the lost hidden manual hidden in a cave from 48,000 years ago It’s still going to do something good for you CYNICAL IDIOT

[@alfredolarsi5600]

@@anthonybunch8044 I understand your frustration, Anthony. It seems that "stop doing this!", or "You are doing this wrong!" has become a way for people to promote their videos -after all, nobody wants to do "the wrong thing!" But, yeah, I wouldn't follow this video to the the sun salutations "the right way"

[@nlamb76]

What would you call it?

[@nlamb76]

@@anthonybunch8044 lol

[@mathewcherian2690]

@@nlamb76 a very good warm up exercise

[@earth7451]

Great explanation!

[@Wellandgood]

Glad you think so!

[@TheOmzee]

I almost threw out my back trying to follow along but I guess that’s my fault for clicking on a

[@AbhishekTiwari1111]

Surya Namaskar ≠ Sun salutation. There is no sense of saluting a celestial object. In sanskrit the word Surya (सूर्य) has many meanings. Grammatical Surya means by whom or due to which other objects illuminates or get nourishment and energy. Surya namaskar is an exercise which effects your whole body that's why our ancestors called it Surya namaskar. Surya is one of the hundred names of God also because mediating and worshipping the formless God gives a lot of physical and spiritual power. Our Aryan ancestors were the followers of Vedas in which idolatry and veneration of any object is prohibited.

[@ASMRyouVEGANyet]

Okay.....this video wasn't about that

[@nlamb76]

I appreciated this, thank you 😊

[@K9_Jerry]

@@ASMRyouVEGANyet She is even doing the thing wrong on which video is about. 😂😂

[@sherylmarshall1444]

Please add a real-time recap without the wrong ways added thanks

[@Mac-grand]

Why is it so hard to find a decent yoga instructor on here. Jeez