Regular practitioners of ‘Surya Namaskar’ or ‘Sun Salutation’ are quite addicted to this practice, which can be described as a comprehensive workout combining breath, movement, and mindfulness.
However, for beginners, or seniors, the traditional sequence might feel a bit overwhelming, with it’s deep stretches. If one is hampered by stiff joints, limited flexibility, or lack of strength, practicing Sun Salutation can be quite challenging.
Here is where supportive props can be of enormous help. Even pushing the body beyond its limits will not allow one to attempt the Surya Namaskar Postures, if flexibility and lack of strength are a concern. However, props allow seniors, persons with injuries and beginners to make the sequence accessible, enjoyable, and effective and thereby reap the Surya Namaskar Benefits.
Helpful Props That Make a Big Difference
The Use of Props in Surya Namaskar & Other Yoga Postures:
Yoga Blocks: These sturdy companions come in handy during forward bends like Hasta Padasana, side bends from a standing position like Ardh-chandrasana, lunges like Ashwa Sanchalanasana and even for backbends like Ushtrasana, the Camel. When the floor feels too far away, blocks reduce the distance and help maintain proper alignment. They can provide stability and support as well, especially when balancing is a challenge.
Chair: Use of a simple yoga chair transforms the entire experience. Those with limited mobility or weak balancing abilities can perform a modified Surya Namaskar either seated or standing with the support of a chair. The chair acts as a stabilizer during transitions, making each movement safe, smoother and more controlled. The fear of falling is removed.
Wall Support: Walls are a great yoga aid. In postures like Cobra, placing the hands on a wall instead of the floor offers a supported variation that’s easier on the wrists and shoulders, while encouraging better balance and reducing the risk of strain. Modified forward bends can be done with the hips resting against a wall. Walls are a great aid for leg stretches, when we swing one leg up the wall, either parallel to the floor or even higher. Walls can be used in myriad ways, even in more advanced postures like in the backbend, Chakrasana, the Wheel we can walk our hands down the wall, lowering into this backbend.
Bolsters and Cushions: Soft props like bolsters or cushions provide extra comfort and support. Knees, hips, and back can all benefit from a little padding. In kneeling postures or gentle backbends, these props create a sense of ease, allowing the body to relax into the pose without tension. Those with very tight hips, can sit on a bolster or a cushion, to make sitting on the floor accessible.
Blankets: These are very useful in a number of ways. In ‘Shavasana’ a flat blanket under the head and neck can prevent the neck area from feeling awkward. In Shoulderstand/ Sarvanghasana, a flat blanket under the shoulders can bring the head a little lower than the shoulders, preventing neck compression. A blanket can be put on the yoga mat to add padding for the knees. During the deep relaxation of ‘Yoga Nidra’ it can be paced over the body to keep one warm.
Yoga Belt: This is a rather essential prop. Where the arms cannot reach, the yoga belt will help bridge that gap. The belt can be used in infinite postures like Natraj-asana, Go-mukhasana, Vyaghrasana, Leg raises to front and side, Various arm and leg stretches etcetera. In the SunSalutation Postures, the belt can help in ‘Hastapadasana’, where we can tuck it under the feet, to draw the body down further in ‘Hastautthanasana’, where it can help us stretch our arms further back.
Dumbbells: Once one is practiced and familiar with a good range of yoga postures, then one can use light weights in various yoga postures and vinyasas to further challenge ourselves and strengthen internal muscles.
Ankle Weights: In yoga, we lift up our own body weight. However, the practice of strapping on light weights on our ankles will work the leg muscles more strongly. So these too, we can use judiciously, as we are able to, in vinyasas like Surya Namaskar, and the ‘Shoulder-stand-cycle’ or in leg raises.
Inversion Swings: For those who have cervical spondylosis or neck injuries, inversions like Headstand and Shoulder-stand are not possible however, once up on an inversion swing they can hang upside down with their neck free. Inversion swings are also very useful for people with lower back pain, as they have a ‘traction- effect’ on the spine and the spinal vertebrae which are stretched apart, removing compression.
Gentle Reminders for the Journey
For those starting their yoga journey, here are some gentle reminders for the way ahead:
Moving slowly and mindfully ensures presence and therefore safety, in every posture.
Emphasizing alignment over depth leads to long-term benefits and reduced injury risk.
Props aren’t shortcuts; they are tools of empowerment. They honour the body’s current condition while supporting growth and strength over time.
Why It’s Worth Exploring
Surya Namaskar with props is a thoughtful adaptation. By integrating supportive tools, new practitioners can attempt all the postures, helping them in understanding key alignment techniques and the postures, better.
With props as allies, Sun Salutation becomes an uplifting, accessible experience that welcomes beginners, seniors, and anyone in between to the mat, just as they are.
Want to Learn Surya Namaskars the right way? Get in touch with Yoga With Sapna today!
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