Yoga Practice (Posture):
Half Sun Salutation
Half Sun Salutation
The Half Sun Salutation is a yoga flow often used as a warm-up for the longer sequence and is a good way to start a home practice session. Each movement can be synched to one breath or multiple breathes depending on the rhythm you wish to move in.
Gently wakes up the body and increases energy
Improves flexibility in the spine, hamstrings, and shoulders
Builds coordination and body awareness
Supports focus and mindful breathing
Helps release tension and stress
Instructions:
From Mountain pose, on an inhale sweep your arms out to the sides and up overhead, lifting through the chest to Reaching Mountain pose.
On an exhale, hinge forward from the hips over straight legs or bent knees into Standing Forward Fold.
On an inhale, hold the hips steady as you engage and lengthen through the spine from the tail to the top of your head in Pike Pose. Brace your hands on blocks or legs for support.
On an exhale, release and relax the spine down to return to Standing Forward Fold.
On an inhale, rise up through Pike Pose with bent knees and into Reaching Mountain.
On an exhale, release the arms by the sides and return to Mountain Pose.
Integrate for a breath before continuing..Notice how you feel.
Stand tall and take a big breath in, reaching your arms up.
Breathe out and bend forward, letting your head and arms relax.
Breathe in, lift your chest halfway and look forward.
Breathe out, fold down again, then slowly stand back up. Notice how you feel.
Teaching Cues for Students
Implementation & Development
See our Child Development Page for more information to help tailor your instruction to best meet the needs of your students.
All children learn best given clear, concise, instructions, trying to reduce directional cues down to 4 steps.
Enjoys learning through games, songs, and stories. Cues for Balloon Breath can be incorporated into a song or a rhyme to make it more playful.
Focus: flow, imagination, simplicity
Keep the sequence short and slow (one round is plenty).
Use imagery:
“Reach for the sun”
“Fold like a sleepy bear”
Bend knees generously in forward folds.
Hands can rest on thighs instead of reaching the floor.
Cue breath with simple language (breathe in / breathe out).
Model continuously; avoid stopping to explain.
End with standing still and feeling feet on the floor.
Still enjoy routine, learning through games, group activity. Appreciates praise and being noticed. Slightly longer attention spans, may be able to take in more instructions and longer practices.
Focus: coordination, body awareness, flow
Teach movements one at a time before linking.
Emphasize hinging at the hips, not rounding aggressively.
Encourage bent knees as needed—especially in folds.
Offer supports (hands on legs or blocks) for Pike Pose.
Pair clear breath cues with movement.
Keep pace steady and unhurried.
Pause to notice breath, balance, and energy.
As adolescence begins and continues, students will start to feel preoccupied with body image. It is important to cultivate a safe space for students to practice where they don’t feel singled out and they have the option to close their eyes or to soften their gaze.
Focus: autonomy, alignment, regulation
Frame as a gentle flow for focus, grounding, or transition.
Emphasize spinal length over depth in Pike Pose.
Normalize modification: bent knees, hands on legs, or skipping parts.
Invite students to move at their own pace or remain standing.
Encourage breath awareness without forcing rhythm.
Pause after the sequence to notice physical or mental shifts.
Helpful Hints
Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.
Practice with self-compassion and non-judgement
Half Sun Salutation can be done standing, in a chair, or using a chair as a prop.
Universal Best Practices
Movements are slow, smooth, and pain-free.
Forward folds always allow bent knees.
Avoid pushing flexibility; comfort comes first.
Offer choice to sit out or stay in Mountain Pose.
End with a brief integration pause before continuing.
Content from NYCDOE YMTP² curricular materials