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How to: Sun Salutation A

Sun Salutation A, also known as Surya Namaskar A, is a foundational sequence in yoga that combines several asanas (poses) in a fluid sequence. It’s a great way to warm up the body, stretch major muscle groups, and synchronize movement with breath. Here’s a step-by-step guide on how to perform Sun Salutation A:

1. Mountain Pose (Tadasana):

  • Stand tall with your feet together, arms by your sides, and palms facing forward.
  • Engage your thigh muscles, lift your kneecaps, and lengthen your tailbone down towards the floor.
  • Roll your shoulders back and down, opening your chest.
  • Take a few deep breaths, grounding yourself into the earth.

2. Upward Salute (Urdhva Hastasana):

  • On an inhale, sweep your arms out to the sides and overhead, bringing your palms together in prayer position.
  • Gently arch your back and lift your gaze towards your hands, keeping your shoulders relaxed away from your ears.

3. Standing Forward Fold (Uttanasana):

  • On an exhale, hinge at your hips and fold forward, bringing your chest towards your thighs.
  • Bend your knees slightly if needed to release any tension in your lower back.
  • Let your head and neck relax, allowing gravity to deepen the stretch in your hamstrings and spine.

4. Halfway Lift (Ardha Uttanasana):

  • On an inhale, lengthen your spine forward, bringing your fingertips to either the floor or your shins.
  • Keep your back flat and gaze forward, creating a straight line from the crown of your head to your tailbone.
  • Engage your core to support your lower back and protect against strain.

5. Plank Pose (Phalakasana):

  • On an exhale, step or jump back into a high plank position, aligning your wrists directly under your shoulders.
  • Engage your core, quads, and glutes to create a straight line from your head to your heels.
  • Keep your neck in line with your spine, avoiding any sagging or lifting of the hips.

6. Four-Limbed Staff Pose (Chaturanga Dandasana):

  • Lower down halfway, keeping your elbows hugged in close to your ribs.
  • Keep your body in a straight line, hovering a few inches above the ground.
  • Press into the mat with your palms and the balls of your feet, engaging your entire body.

7. Upward-Facing Dog (Urdhva Mukha Svanasana):

  • On an inhale, straighten your arms and lift your chest forward and up.
  • Roll onto the tops of your feet, pressing evenly through your palms and lifting your thighs off the mat.
  • Keep your shoulders relaxed away from your ears and open your heart towards the sky.

8. Downward-Facing Dog (Adho Mukha Svanasana):

  • On an exhale, lift your hips up and back, coming into an inverted V shape.
  • Press firmly into your palms and heels, lengthening through your spine.
  • Keep your knees slightly bent and your heels reaching towards the floor, allowing for a gentle stretch in the calves and hamstrings.

9. Repeat or Step Forward:

  • From Downward-Facing Dog, you can either step or jump your feet forward between your hands.
  • Repeat the sequence starting from the Standing Forward Fold (Step 3) or move directly into the next round of Sun Salutation A.

10. Closing:

  • After completing the desired number of rounds, come back to Mountain Pose.
  • Take a moment to notice any changes in your body, breath, and energy levels.
  • Finish by bringing your hands to your heart center in prayer position and bowing your head in gratitude for your practice.

Practice Sun Salutation A at your own pace, focusing on smooth, controlled movements and deep, steady breaths. Over time, you’ll build strength, flexibility, and mindfulness both on and off the mat. Enjoy the journey of Surya Namaskar A as you greet the sun and awaken your body and spirit.

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ALL RIGHTS RESERVED

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