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.
Drag to rotate
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
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 →
Similar poses
Poses that work or stretch the same areas.
More front delts & abs poses
All front delts exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.