SU
Surya Namaskar A
सूर्य नमस्कार A
Beginnerstanding
Target Muscles
full bodycoreshoulderslegschest
Benefits (6)
- + Complete warm-up for the body
- + Synchronizes breath and movement
- + Builds strength and flexibility
- + Energizes the entire system
- + Foundation of Vinyasa practice
- + Can be a complete practice on its own
Avoid If (3)
- - Severe wrist injuries (modify Chaturanga)
- - High blood pressure (avoid holding Downward Dog too long)
- - Pregnancy (modify as needed)
About
Surya Namaskar A (Sun Salutation A) is the foundational yoga flow — a sequence of 10 movements synchronized with breath, practiced worldwide.
Step-by-Step Instructions
1
1. Tadasana — hands in Namaste. (Samasthiti)
2
2. Inhale — arms up, slight backbend. (Urdhva Hastasana)
3
3. Exhale — fold forward. (Uttanasana)
4
4. Inhale — half lift, flat back, gaze forward. (Ardha Uttanasana)
5
5. Exhale — jump/step back to Chaturanga Dandasana.
6
6. Inhale — Urdhva Mukha Svanasana (Upward Dog).
7
7. Exhale — Adho Mukha Svanasana (Downward Dog). Hold 5 breaths.
8
8. Inhale — jump/step feet to hands, half lift.
9
9. Exhale — Uttanasana (fold).
10
10. Inhale — arms up, stand. Exhale — Samasthiti. (1 round complete)