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Sun Salutation A (Surya Namaskar A)

Nine breaths, nine movements. The Ashtanga warm-up that opens every practice.

11 poses 5 min Beginner Warm-up & breath link Warm-up · Flow · Cool-down

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Surya Namaskar A from the Ashtanga tradition: upward salute, forward fold, half lift, chaturanga, upward dog and downward dog, linked breath by breath.

What you need: A mat. Traditionally five rounds, with five breaths in downward dog on the last. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 4 poses · 45 s

  1. Mountain Pose — yoga pose in Warm-upMountain Pose15 sStand tall, feet together, hands by your sides. Samasthiti, the pause before the dance.
  2. Upward Salute — yoga pose in Warm-upUpward Salute10 sInhale, sweep the arms up and look at the thumbs.
  3. Standing Forward Bend — yoga pose in Warm-upStanding Forward Bend10 sExhale, fold forward and bring the hands to the floor. Bend the knees if you need to.
  4. Halfway Lift — yoga pose in Warm-upHalfway Lift10 sInhale, lift the chest halfway, flat back, eyes forward.

Flow 3 poses · 45 s

  1. Four-Limbed Staff (Low Plank) — yoga pose in FlowFour-Limbed Staff (Low Plank)10 sExhale, step or jump back to a low plank. Elbows hug the ribs. Knees down is welcome.
  2. Upward-Facing Dog — yoga pose in FlowUpward-Facing Dog10 sInhale, roll over the toes and lift the chest. Thighs off the mat if you can.
  3. Downward-Facing Dog — yoga pose in FlowDownward-Facing Dog25 sExhale, hips up and back. Stay for five slow breaths on the last round.

Cool-down 4 poses · 40 s

  1. Halfway Lift — yoga pose in Cool-downHalfway Lift10 sInhale, look forward and step or hop to the hands. Lengthen the spine.
  2. Standing Forward Bend — yoga pose in Cool-downStanding Forward Bend10 sExhale, fold over the legs.
  3. Upward Salute — yoga pose in Cool-downUpward Salute10 sInhale, rise with a flat back and reach up, like a sunflower.
  4. Mountain Pose — yoga pose in Cool-downMountain Pose10 sExhale, hands to the sides. Round complete.