Sun Salutation A
Surya Namaskar A · The classic flowing warm-up: eleven movements linked to the breath that stretch and wake up the whole body in about a minute.
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Muscles worked
Strengthens
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Move with your breath
How to do Sun Salutation A
- 1Stand in mountain pose, hands at your chest. Inhale and sweep your arms overhead.
- 2Exhale and fold forward from the hips. Inhale to a halfway lift with a flat back.
- 3Exhale, step or jump back to plank and lower through chaturanga (knees down is fine).
- 4Inhale into upward dog (or cobra). Exhale back to downward dog and stay for five breaths.
- 5Step or jump your feet to your hands, inhale to a halfway lift, exhale to fold, inhale up to stand.
When to pick it: Pick it to warm up before any workout or to wake up in the morning. Three to five rounds take about five minutes.
Form cues
- One movement per breath
- Keep the shoulders away from the ears
- Knees down in chaturanga until you’re strong
Common mistakes
- Rushing ahead of the breath
- Dropping the hips in chaturanga
- Dumping into the lower back in upward dog
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 5–6 rounds | Child’s pose as needed |
| Building | 2 | 8–10 rounds | Flow straight on |
| Advanced | 2–3 | 10+ rounds | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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