Sun Salutation A
Also known as: Surya Namaskar A, Sun Salutation
MobilityStretchingWarm-up
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Description
A classic yoga flow that links a standing reach, a forward fold, plank, upward-facing dog and downward-facing dog, with one breath for each movement. Use it as a warm-up or a mobility routine for the hamstrings, hips, shoulders and spine, repeating several rounds at an even pace.
How to Perform
- Stand at the front of your mat with your feet together or hip-width apart and your palms together at your chest.
- Inhale and sweep your arms overhead.
- Exhale and fold forward from your hips, bending your knees as needed to place your hands beside your feet.
- Inhale and lift your chest halfway with a long spine. Exhale and step or jump back to a high plank.
- Lower with control through chaturanga with your elbows close to your ribs, or lower your knees first.
- Inhale into upward-facing dog with straight arms and your thighs off the floor, or into cobra.
- Exhale, lift your hips up and back into downward-facing dog and hold for about five breaths.
- Step or jump your feet to your hands, lift halfway, fold, then inhale and rise with your arms overhead. Exhale and bring your palms back to your chest.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Let the breath set the pace: inhale as you open or lift, exhale as you fold or lower.
- Spread your fingers and press the whole hand into the mat in plank and downward-facing dog.
- If chaturanga is too hard, lower your knees first and choose cobra instead of upward-facing dog.
- In downward-facing dog, keep a long spine first. Bend your knees if your back rounds.
- In the halfway lift, keep your neck in line with your spine and look slightly forward.
Common Mistakes
- Rushing and losing the link between breath and movement.
- Letting the hips sag or pike up in plank.
- Flaring the elbows and dropping the shoulders below elbow height in chaturanga.
- Shrugging the shoulders toward the ears in plank or upward-facing dog.
- Leaving the hips and thighs on the floor in upward-facing dog.
- Landing heavily when jumping back, which jars the wrists and shoulders.
Recommended Exercises
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