I used to dread the moment in yoga class when the instructor would say, “Let’s begin with some sun salutations.” My knees are bone-on-bone from degenerative joint disease, and the traditional sequence felt like torture. All that stepping forward and back, getting down to the floor and back up again, the quick transitions – it was a recipe for pain and frustration.
But here’s what I’ve learned: you don’t have to skip the benefits of sun salutations just because your knees can’t handle the traditional version. Whether your knees are as far gone as mine or you’re dealing with early-stage issues, these modifications can help you keep (or regain) this foundational practice. And if your knees aren’t all that bad yet? These gentler versions might help keep them from getting worse.
Why Traditional Sun Salutations Are Knee Killers
Let’s be honest about what makes the classic sun salutation so hard on the knees:
The stepping transitions are the worst part. That step from standing forward fold back to low lunge, then stepping forward again – it puts enormous pressure on the knee joint and requires stability that many of us just don’t have anymore.
Getting down to plank and back up repeatedly means your knees have to handle your full body weight in awkward positions, especially during those transition moments.
The flow aspect doesn’t allow time for careful, mindful movement. When you’re moving quickly from pose to pose, there’s no time to adjust or modify if something doesn’t feel right.
All those floor poses – plank, chaturanga, upward dog – require getting down and getting back up, which can be the hardest part of all.
Wall-Based Sun Salutation: Your New Best Friend
This version gives you all the spinal mobility, heart opening, and mindful movement of traditional sun salutations without destroying your knees. Here’s how each pose translates:
Mountain Pose remains exactly the same – stand tall with your back near a wall for support if needed.
Upward Salute stays identical – sweep your arms up overhead, feeling that nice stretch through your sides and chest.
Standing Forward Fold becomes a Wall Forward Fold – instead of folding down toward the floor, place your hands flat against the wall and walk your feet back until you feel a good stretch in your hamstrings and back. You get the same spinal lengthening and hamstring stretch as the original pose, but with zero knee stress.
Half Lift transforms into Wall Half Lift – from your wall forward fold, press your hands into the wall, and lift your chest to create that flat-back position. Same spinal articulation, same core engagement.
Low Lunge becomes Chair-Supported Lunge – place your hands on a chair seat or back, step one foot back into a lunge position while keeping most of your weight supported by your arms on the chair. You get the hip flexor stretch and leg strengthening of a traditional lunge, but with much less stress on the front knee since your arms are supporting you. Step your back foot forward to meet the front foot, then step the other foot back for Chair-Supported Lunge on the second side – this ensures both hips get the stretch and strengthening that traditional sun salutations provide. Be sure to keep the pressure on your arms, so it won’t put undue stress on your knees.
Plank Pose becomes Wall Plank – from your chair-supported lunge, step your back foot forward to meet the front foot, then move to the wall. Place your hands on the wall and step your feet back until you’re in an angled plank position against the wall. Your body forms the same line as the traditional plank; you’re working the same muscles, but there’s no getting down on the floor.
Chaturanga (Low Push-Up) becomes Wall Push-Ups – from your wall plank position, simply bend your elbows and lower your chest toward the wall, then press back. Same arm and chest strengthening, same controlled movement, but your knees never have to support you.
Upward Facing Dog becomes Wall Cobra – from your wall push-up position, press your hands into the wall and gently arch your back, opening your chest. You get that beautiful heart-opening backbend without lying on the floor.
Downward Facing Dog is simply Wall Forward Fold again – walk your feet closer to the wall and let your head hang between your arms.
To complete the sequence, roll up slowly to Mountain Pose – no more stepping, jumping, or complex transitions.
Bed-Based Morning Version: Start Where You Wake Up
Sometimes, even getting to a wall feels like too much first thing in the morning. Here’s a version you can do without even getting out of bed:
Mountain Pose – sit on the edge of your bed with feet flat on the floor, spine tall.
Upward Salute – sweep arms overhead just like always.
Forward Fold – fold forward from sitting, letting your hands reach toward the floor or rest on your legs.
Half Lift – place hands on your knees or shins and lift your chest to a flat-back position.
Low Lunge – angle yourself toward the left and extend your right leg back alongside the bed for a hip flexor stretch. OR lie on your side in the bed with one knee drawn up towards your chest (as much as your knee can take) and the other leg stretched back behind you. This gives you the same hip opening without any weight on your knees. Switch sides and repeat.
Plank equivalent – lie down on your stomach in bed and hold yourself up on your forearms (or skip this if it’s uncomfortable).
Chaturanga equivalent – from forearm plank, lower your chest toward the bed, then press back up (or skip if the plank was skipped).
Cobra – while lying on your stomach, press your hands into the mattress and lift your chest gently. The soft surface is much easier on everything than a hard floor.
“Downward Dog” – sit back up on the edge of the bed and do another seated forward fold.
Return to Mountain – sit up tall again.
Standing-Only Flow: Never Touch the Floor
For those who want to stay completely upright, here’s a version using a chair for support:
All the standing poses (Mountain, Upward Salute, Forward Fold, Half Lift) stay the same. For the floor poses, use chair-supported movements – hands on the chair back for support while you work your arms and torso through similar ranges of motion.
Chair push-ups replace chaturanga – hands on the arms of the chair or the chair seat, step back, and do push-ups at an angle.
Chair-supported “backbends” replace upward dog – hands on chair back, step back, and gently arch.
What You Still Get (The Good News)
These modifications aren’t lesser versions – they’re different tools that give you:
- Spinal mobility – all the forward folding, backbending, and lengthening of the original
- Shoulder and arm strengthening – wall push-ups and planks work the same muscles
- Heart opening – gentle backbends still create space in your chest
- Mindful movement – the flowing quality that makes sun salutations meditative
- Energy boost – that wake-up-your-body feeling that starts your day right
My Honest Assessment
I won’t lie – these modifications feel different from traditional sun salutations. They’re slower, more deliberate, and less “flowy.” But you know what? I actually prefer them now. I can take my time and focus on how each movement feels instead of just trying to survive the sequence.
The wall version has become my go-to morning routine. I can do it in my pajamas, it takes about the same amount of time, and my knees thank me. Some days I do the bed version before I even get up – it’s a lovely way to ease into the day.
The biggest surprise? My back actually feels better with these modifications. Without the jarring transitions and floor work, I can really focus on the spinal movements that sun salutations are supposed to provide.
Tips for Success
Go slow – there’s no rush. Take time to feel each position and transition mindfully.
Listen to your body – if something doesn’t feel right, modify further or skip it entirely.
Use props – a chair for support, a cushion if you do try any floor work, whatever makes it more comfortable.
Be consistent rather than perfect – a modified sun salutation done regularly is infinitely better than a traditional one you avoid.
Adjust for your specific needs – your knees might be different from mine. Some people can handle certain transitions that I can’t, others need even more modification.
The Bottom Line
Your yoga practice doesn’t end when your knees start complaining. It just evolves. These modifications have kept sun salutations in my life when I thought I’d have to give them up entirely.
Whether your knees are bone-on-bone like mine or just starting to give you trouble, these gentler approaches can help you maintain this foundational practice. And who knows? You might find that slowing down and really feeling each movement makes the whole experience more meaningful than the rapid-fire version ever was.
Next week, I’ll share modifications for other common poses that are tough on bad knees. Because sun salutations are just the beginning – there’s a whole practice waiting for us, knees and all.
