Sun Salutation A
A 9-pose moving meditation, one breath per movement. The foundation of every vinyasa class.
- 1HoldMountain PoseTadasana
Palms at heart, stand tall.
- 2InhaleUpward SaluteUrdhva Hastasana
Sweep arms overhead.
- 3ExhaleStanding Forward BendUttanasana
Fold from the hips.
- 4InhaleHalfway LiftArdha Uttanasana
Lengthen spine, flat back.
- 5ExhaleFour-Limbed StaffChaturanga Dandasana
Step or jump back, lower halfway.
- 6InhaleUpward DogUrdhva Mukha Svanasana
Roll over toes, open chest.
- 7ExhaleDownward DogAdho Mukha Svanasana
Hold 5 breaths.
- 8InhaleHalfway LiftArdha Uttanasana
Step forward, lengthen.
- 9ExhaleForward Bend → MountainUttanasana → Tadasana
Fold, rise, return to start.
FAQ
What is the difference between Sun Salutation A and B?+
Sun A is 9 poses with one round of chaturanga-upward dog-downward dog. Sun B adds Chair Pose and Warrior I on each side, making it 17 poses per round and significantly more demanding.
How many rounds should I do?+
Beginners: 3 rounds of A. Intermediate: 5 rounds A, 3 rounds B. Advanced practitioners often do 108 rounds during seasonal observances like solstice.
Can I print this for my students?+
Yes. Click Print and choose "Save as PDF" or print directly. It is yours to share with students or hand out at workshops. Credit to FLOW is appreciated but not required.
What is the breath pattern?+
One breath per movement. Inhale to lengthen, exhale to fold/lower. The PDF reference includes breath cues for every pose.
Sequence beyond Sun Salutations
Build full classes around Surya Namaskar with FLOW — 420+ poses, drag-and-drop, AI suggestions, PDF export. Free to start; Pro from $5/mo billed yearly with a 3-day trial.