Sun salutation A, step by step
The classic vinyasa opening sequence broken into its nine positions, with breath cues and beginner variations.
- Time
- 8 min
- Level
- All levels
- Poses
- 9
- Goal
- Learn the sequence every flow class uses
Surya namaskar A is the backbone of flow classes. One breath per movement, and the same nine positions every time — once you know it, you can follow almost any vinyasa class.
Before you start
- One movement per breath. If you run out of breath, you are moving too fast.
- Knees down for the plank and lowering phases while you build strength.
- Three to five rounds is a warm-up; ten is a practice.
The sequence
- 1. 1. Mountain pose1 breath
Feet together, weight even, arms by your sides.
- 2. 2. Arms upinhale
Sweep the arms wide and overhead.
- 3. 3. Forward foldexhale
Hinge from the hips, knees soft.
- 4. 4. Half liftinhale
Fingertips to shins, spine long, gaze forward.
- 5. 5. Plankexhale, step back
Shoulders over wrists, ribs knitted in.
Elbows back and in. Knees down until the shoulders are strong.
Chest forward, elbows soft, shoulders drawing back.
- 8. 8. Downward dog5 breaths
Bend the knees, lift the sit bones, spread the fingers.
Walk or hop the feet up, half lift, fold, then rise to standing.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.