There is something truly magical about practicing yoga outdoors, especially by the sea. The sound of the waves, the warmth of the sun, and the fresh ocean air create a natural rhythm that blends beautifully with mindful movement. In today’s class, Yoga with Suzie invites you to experience a 10 Minute Sun Salutation Beach Flow—a short, energizing, and grounding practice perfect for mornings, vacations, or whenever you need a refreshing reset.
Why Sun Salutations on the Beach?
Sun Salutations (Surya Namaskar) are one of the most iconic sequences in yoga. Traditionally performed to greet the rising sun, they combine breath, movement, and meditation into a flowing cycle. Practicing them by the beach deepens the experience because:
- Nature Connection: The vast horizon and natural elements remind you of your own inner expansiveness.
- Grounding Energy: Sand beneath your feet adds grounding and balance awareness.
- Fresh Air: Deep breaths of salty ocean air boost oxygen intake and energize the body.
- Stress Relief: The calming sound of waves syncs beautifully with breath and movement.
- Quick & Effective: In just 10 minutes, you can awaken the whole body, increase circulation, and clear your mind.
Setting the Scene
Before you begin, choose a spot on the beach where the sand is firm and level. Ideally, face the sun if it’s early morning or late afternoon when the rays are softer. Place your mat on the sand if you like, or go barefoot for a grounding, natural experience.
- Duration: 10 minutes
- Focus: Full-body activation, breath awareness, energizing flow
- Props Needed: None (optional mat or towel)
Suzie’s 10 Minute Sun Salutation Beach Flow ☀️
This flow includes variations of Sun Salutation A and B, practiced slowly and mindfully, guided by the breath.
1. Centering Breath – 1 Minute
Stand tall at the top of your mat or on the sand, feet hip-width apart, arms by your sides. Close your eyes. Take slow, deep breaths, inhaling the fresh ocean air, exhaling tension.
- Suzie’s cue: “Feel the sun on your skin, the sand beneath your feet, and the ocean’s rhythm in your breath. You are grounded, calm, and alive.”
2. Mountain Pose (Tadasana)
On an inhale, sweep your arms overhead, palms together. Exhale, bringing hands to heart center. Repeat twice, syncing breath with movement.
- Why: Activates awareness and centers the mind.
3. Sun Salutation A – 4 Rounds (5 Minutes)
Flow through each round slowly, pausing for a breath in each posture:
Step 1: Inhale – Mountain Pose
Arms overhead, lengthen spine.
Step 2: Exhale – Forward Fold (Uttanasana)
Hinge at the hips, fold gently over your legs, letting your head and arms release.
Step 3: Inhale – Half Lift (Ardha Uttanasana)
Place fingertips on shins, extend spine long.
Step 4: Exhale – High Plank to Low Plank (Chaturanga)
Step back, lower slowly with control. Modify by lowering knees.
Step 5: Inhale – Upward Facing Dog (Urdhva Mukha Svanasana)
Lift chest, open heart, shoulders back.
Step 6: Exhale – Downward Facing Dog (Adho Mukha Svanasana)
Lift hips high, heels pressing toward the sand. Stay for 3 breaths.
Step 7: Inhale – Step or hop forward, Half Lift
Step 8: Exhale – Forward Fold
Step 9: Inhale – Rise to Mountain Pose
Step 10: Exhale – Hands to Heart
Repeat 3 more rounds, allowing breath and movement to flow together.
- Suzie’s cue: “Feel your body moving like the waves—rising, falling, expanding, and softening. Each cycle is a new beginning.”
4. Sun Salutation B Variation – 3 Rounds (3 Minutes)
Now, add gentle strength and balance with Sun Salutation B.
Step 1: Inhale – Chair Pose (Utkatasana)
Bend knees, reach arms overhead, weight in heels.
Step 2: Exhale – Forward Fold
Step 3: Inhale – Half Lift
Step 4: Exhale – Chaturanga (High to Low Plank)
Step 5: Inhale – Upward Facing Dog
Step 6: Exhale – Downward Facing Dog
Step 7: Inhale – Step right foot forward, Warrior I (Virabhadrasana I)
Arms rise, hips square.
Step 8: Exhale – Chaturanga
Step 9: Inhale – Upward Facing Dog
Step 10: Exhale – Downward Facing Dog
Step 11: Inhale – Step left foot forward, Warrior I
Step 12: Exhale – Chaturanga
Step 13: Inhale – Upward Facing Dog
Step 14: Exhale – Downward Facing Dog
Hold for 3 breaths, then step forward, half lift, fold, rise to Chair Pose, and return to standing.
Repeat 2 more rounds.
- Suzie’s cue: “Feel the strength of the earth beneath you and the endless horizon before you. You are powerful, steady, and radiant.”
5. Closing Sequence – 1 Minute
End with gentle stretches and breath work:
- Seated Forward Fold (Paschimottanasana): Sit with legs extended, fold forward, resting hands on shins or feet.
- Supine Relaxation (Savasana): Lie back on the sand, arms open, palms facing up. Breathe deeply for 5–10 breaths.
- Suzie’s cue: “Let the waves carry away all tension. You are calm, clear, and refreshed.”
Tips for Practicing Sun Salutations on the Beach
- Time of Day Matters: Early morning or sunset offers cooler temperatures and softer sunlight.
- Barefoot Benefits: Practicing directly on the sand builds strength in the feet and ankles.
- Hydrate: Bring water, especially if practicing under the sun.
- Protect Skin: Use sunscreen or wear light clothing.
- Stay Present: Instead of striving for perfection, embrace the natural beauty and energy around you.
Benefits of This 10 Minute Flow
Even in just 10 minutes, this sequence provides:
- Full-Body Activation: Engages muscles, improves circulation, boosts energy.
- Flexibility & Strength: Combines stretching and strengthening movements.
- Stress Relief: Breath-focused flow reduces anxiety and mental clutter.
- Grounding Connection: Sand, sun, and sea reconnect you with nature.
- Time Efficiency: Perfect practice for busy mornings or quick resets.
Suzie’s Closing Words
“Yoga doesn’t need to be long or complicated to transform your day. With just 10 minutes of mindful movement, especially by the ocean, you can awaken your body, clear your mind, and uplift your spirit.
Every Sun Salutation is a prayer of gratitude—a thank you to the sun, the earth, and your own inner light. So wherever you are, whenever you need it, let this Sun Salutation Beach Flow be your reminder that energy, peace, and joy are always within reach.”
Final Thoughts
The 10 Minute Sun Salutation Beach Flow with Suzie is a gift of vitality and serenity wrapped into a short, energizing practice. Whether you’re on holiday, starting your morning, or simply seeking a mindful break, this flow helps you reconnect with your breath, your body, and the natural rhythms around you.
All it takes is 10 minutes. Step onto the sand, face the sun, and let your practice flow like the waves—steadily, gracefully, and with ease.
☀️🌊 Namaste.
