Daily Yoga Challenge: 10 Sun Salutations

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Hi Everyone!

I mentioned in my video the other day that I am challenging myself to do 10-Sun Salutations every day for the rest of the month. If you want to do it along with me you can use this video. The entire video takes about 25-Minutes, so if you need to split it up throughout the day you can do that. I try to do mine continuously, but sometimes the baby needs me before I am done with the series.

I consider Sun Salutations to be a foundational yoga exercise. Many practitioners recommend that new students do Sun Salutations exclusively for the first few years of their practice before moving onto other posture variations. It is a great full body exercise that focus on strength and flexibility.

My very first video on youtube & BenderFitness was actually Sun Salutations. I was so nervous in front of the camera, and I felt awkward. It’s amazing how much more natural it feels talking to everyone after 5-years of practice!


If you didn’t see my announcement video the other day you can check it out here: 5 Years of BenderFitness & Upcoming Changes to BenderFitness. We are still filming on our iPhones since our camera broke, so if you want to help support BenderFitness so we can get a new camera we would greatly appreciate your donation here: https://www.patreon.com/BenderFitness.

Thank you all for your continued support and for sharing this fitness journey with us!


PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

10 thoughts on “Daily Yoga Challenge: 10 Sun Salutations

  1. Emily K

    Thank you for this! I think I’ve been over-doing it with exercise and not getting enough sleep in the past few weeks. I totally crashed this past weekend and took a break for 4 days from exercising. Yesterday, I eased back in by doing some Piyo and then was inspired to take it “easy” today with your Sun Salutations. I feel great! So much better. Thank you!

  2. Lindsay M

    I thought this would be easy following your 15 minute Sculpted Full Body workout. Not so much! After #5 I had to push myself to finish all 10 and my arms are shaking!

  3. Grace Richards

    Its like you read my mind!! Needed yoga badly today, feeling a bit under the weather and this was a perfect way to move my body. Thank you!

  4. This is awesome. Thank you so much. Worked up a good sweat.

    Sometimes it’s great to have something that I can do in the morning or late at night without disturbing my neighbors with all the jumping that I do with your HIIT workouts.

  5. cj

    I’m surprised how much I’m loving this – the repetitions and daily consistency. I’ve always wanted to have a daily yoga practice, but usually get bored when I try to do it myself. Having a video to cue up each morning is great.

    Would you consider doing a monthly series like this? I’d love to continue a daily practice and it would be great to work on a different flow each month.

    Thanks for all you do!

  6. Heather Jordan

    Hi Melissa, Jesse and maverick!! I have a question about the sun salutation workout. Since I’ve been working my body with traditional work out training, with and without weights, along side you everyday, I’ve started the sun salutation workout as well. Everyday doing ten of them, but I get such a great workout doing this that I’ve decided to do exclusively this, with weights and a round of cardio to get in a workout for about an hr to an hr and a half. My question is, is this enough? I’ve noticed a huge different in my body in every way; flexibility, strength, and inches lost all from doing this yoga routine. I want to keep going and do more and more poses but I’ve read that we should do sun salutations for a while before we move on to more difficult poses. I love this routine and find it challenging and satisfying as far as my daily workouts goes but my head wants to push harder. Is this a good idea or should I stick to my routine for a while longer? Mind you, I’ve only recently started the sun salutations about three wks now, with and without weights. I don’t want to hurt my body but I do want to push harder. Anyway, I look forward to your response, I’m a huge huge fan! And because of your videos, I’ve lost 75lbs, and gained soooooo much confidence, muscle and stamina. So thank you for all you guys do and sharing your workouts with all of us!!

    Sincerely yours,
    Heather Jordan

    • benderfitness

      Hi Heather,

      Congratulations on your successes and motivation to keep up your journey! Some practitioners recommend doing only Sun Salutations for the first year of yoga practice. Personally, I don’t think you have to be that restrictive with it! You can expand your practice, but the Sun Salutations are such a wonderful sequence that I would recommend sticking to that for a little while longer. That is the one yoga series that I strive to do daily because it works the entire body, and it is foundational for all the other yoga poses you can later incorporate into your practice.

      It sounds like you have established a great routine for full body strengthening, flexibility and endurance. 🙂

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