Sun Salutation A
Surya Namaskar A
Sequence · Beginner
Sun Salutation A is a classic vinyasa sequence that links breath with movement, warming the whole body through forward folds, plank, and backbends.
AI-generated illustration. It may not be anatomically precise.
What to Pay Attention To
- Let one breath guide each movement, so the pace comes from your inhales and exhales.
- Lengthen your spine in each Halfway Lift before you fold or step back.
Common Mistakes to Avoid
- Rushing through the poses and holding your breath
- Dropping into Chaturanga with flared elbows and sagging hips
- Skipping the Halfway Lift and rounding through the back
Sun Salutation A Step by Step
1. Mountain Pose
Tadasana · 1 breath
Stand tall with feet together, arms by your sides. Ground through your feet and lengthen your spine.
Cue: Root down to rise up.
Transition: Inhale as you sweep your arms out and up.
2. Upward Salute
Urdhva Hastasana · Inhale
Sweep your arms up overhead, bringing palms together. Look up at your thumbs.
Cue: Reach through your fingertips.
Transition: Exhale, hinge at the hips, and dive forward.
3. Standing Forward Fold
Uttanasana · Exhale
Hinge at the hips and fold forward. Let your head hang heavy and neck relax. Hands to the floor or shins.
Cue: Keep a micro-bend in the knees.
Transition: Inhale, lift up halfway to a flat back.
4. Halfway Lift
Ardha Uttanasana · Inhale
Lift your torso halfway up. Flatten your back and reach the crown of your head forward. Hands on shins or thighs.
Cue: Lengthen the spine.
Transition: Exhale, plant your hands, step or float back, and lower down.
5. Four-Limbed Staff Pose
Chaturanga Dandasana · Exhale
Step or jump back to a high plank. Lower down halfway, keeping your elbows hugged in close to your ribs.
Cue: Keep your core engaged.
Transition: Inhale, flip to the tops of your feet and lift your chest.
6. Upward-Facing Dog
Urdhva Mukha Svanasana · Inhale
Roll over your toes, straighten your arms, and lift your chest. Keep your thighs off the floor.
Cue: Draw your shoulders back and down.
Transition: Exhale, roll over your toes and send your hips up and back.
7. Downward-Facing Dog
Adho Mukha Svanasana · Exhale (hold 5 breaths)
Tuck your toes and lift your hips up and back. Press your hands into the mat and extend your spine.
Cue: Pedal your feet to find length.
Transition: Inhale, gaze forward, step or hop to the top of your mat.
8. Halfway Lift
Ardha Uttanasana · Inhale
Look forward, step or jump to the top of the mat. Lift your torso halfway up with a flat back.
Cue: Look forward to lengthen.
Transition: Exhale, fold completely.
9. Standing Forward Fold
Uttanasana · Exhale
Fold forward again, letting your head and neck relax.
Cue: Release any tension.
Transition: Inhale, root through your feet and rise all the way up.
10. Upward Salute
Urdhva Hastasana · Inhale
Rise all the way up with a straight back. Sweep your arms overhead.
Cue: Use your core to lift.
Transition: Exhale, release your arms by your sides.
11. Mountain Pose
Tadasana · Exhale
Return to standing with arms by your sides.
Cue: Find your center.
Practice Sun Salutation A in a Flow
You can also generate a yoga flow around your own level, style, and goals.
Related Yoga Poses
This guide is general information, not medical advice. Stop if you feel pain, and check with a healthcare professional if you have an injury, a health condition, or are pregnant.