Foundational

Sun Salutation A (Surya Namaskar A)

A foundational yoga sequence that warms up the entire body. It links 9 postures with the breath in a dynamic flow, building heat, strength, and flexibility. It is often used to begin a Vinyasa or Ashtanga practice.

1. Mountain Pose

tadasana

Breathe Normally

3 breaths

Stand tall, ground your feet, and set your intention.

2. Upward Salute

urdhva-hastasana

Inhale

1 breath

Sweep your arms wide and reach for the sky.

3. Standing Forward Bend

uttanasana

Exhale

1 breath

Hinge at your hips and fold forward. Bend your knees as needed.

Illustration of Half Standing Forward Bend

4. Half Standing Forward Bend

ardha-uttanasana

Inhale

1 breath

Lift your torso halfway to create a flat back.

5. Chaturanga Dandasana

chaturanga dandasana

Exhale

1 breath

Step or jump back to Plank, then lower halfway down. Beginners can lower knees first.

6. Upward-Facing Dog

urdhva-mukha-svanasana

Inhale

1 breath

Pull your chest forward and up, straightening your arms. Keep thighs off the floor.

7. Downward-Facing Dog

adho-mukha-svanasana

Exhale

5 breaths

Lift your hips up and back. Hold here and breathe deeply.

8. Half Standing Forward Bend

ardha-uttanasana

Inhale

1 breath

Step or jump your feet forward between your hands and lift halfway.

9. Standing Forward Bend

uttanasana

Exhale

1 breath

Fold back down over your legs.

10. Mountain Pose

tadasana

Exhale

1 breath

Return your hands to your sides or heart center. Pause and notice the effects.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana