Are you keen to start practising yoga and looking for clear, easy-to-follow instructions for a Sun Salutation? Then you’re in the right place. This guide takes you step by step through Sun Salutation A, so you can practise the sequence confidently at home or on the go.
Sun Salutation – what exactly is it?
The yoga flow “Sun Salutation” is known as “Surya Namaskar” in Sanskrit. “Surya” means sun, and “Namaskar” translates as greeting or bow – originally, therefore, a greeting to the sun. It’s important to note that there isn’t just one Sun Salutation. The form and sequence vary depending on the yoga style and are, in the way we know them today, probably of more modern origin.
Historical research suggests that the Sun Salutation emerged in the early 20th century, influenced by yoga, physical training and the gymnastics of that era. The idea of combining movement with breath and mindfulness draws on older traditions of sun worship and contemplative practices. Over time, the Sun Salutation evolved into a kind of moving meditation long before it became a standard element of modern yoga styles.
Why is the Sun Salutation so popular in yoga?
Many people enjoy the Sun Salutation A sequence because it’s simple, logical and requires no additional equipment. All you need is your mat and a bit of curiosity, and a smooth, flowing movement sequence unfolds – one that fits easily into daily life.
The Sun Salutation is also wonderfully adaptable. You can practise it slowly and mindfully, or repeat it dynamically to build warmth. Beginners in particular appreciate its simplicity and that it can be adjusted to your energy levels and body. It’s used both as a warm-up for further yoga poses and as a practice in its own right – a compact “training session“ within two square metres.
The effect of the Sun Salutation on body and mind
The Sun Salutation is often experienced not only as physical exercise but also as a brief mental reset. Godse et al. (2015) studied university students under high stress. After practising the Sun Salutation regularly over an extended period, participants reported greater physical relaxation, a calmer mind and an increased sense of balance and inner peace compared to a control group.
Bhutkar et al. (2011) examined the Sun Salutation over several months as a form of regular training. Their research focused less on relaxation and more on physical effects such as strength and general endurance. Their findings suggest that the Sun Salutation – when performed consistently – can also function as an effective workout.
Both studies highlight the same thing: the Sun Salutation works through the interaction of movement, breath and repetition. How clearly these effects are felt is highly individual and depends on how mindfully and regularly you practise at your own pace.
Breathing in Sun Salutation A – the rhythm of movement
In Sun Salutation A, breath sets the pace – not speed. It shapes how fluid the sequence feels and how much spaciousness lies between movements. Unlike many other activities, the breath does not merely accompany the movement but guides it. Opening movements pair with inhalation; folding and lowering movements follow the exhalation.
For beginners especially, it’s helpful to consciously place breath first. It helps keep the chest open, releases tension in the shoulders and neck, and improves bodily awareness. If your breath becomes shorter, it’s a clear signal to slow down. Sun Salutation A is designed to adapt to you – not the other way round. You can stay for several breaths in Downward-Facing Dog, and bend your knees in the forward fold to keep your breathing free.
A few simple reminders can help:
- Inhaling brings length and space
- Exhaling supports grounding, strength and letting go
- If you get out of breath, pause briefly and breathe calmly while standing
Sun Salutation A and B – the difference
Sun Salutation A is more compact and easier in terms of coordination and strength. You move through fewer stages, can step rather than jump back, and can choose, for example, the small Cobra instead of a full backbend.
Sun Salutation B adds more demanding poses such as Chair Pose and Warrior Pose. These require more leg strength and more precise breath control. They can be a fun challenge for athletic practitioners but may feel overwhelming for beginners. Yoga teachers typically introduce B once breathing and stability are well established. Think of the difference between A and B as a progression option, not as better or worse.
Sun Salutation A in 12 steps – your practice
Here is a common, modern version of Sun Salutation A, ideal for beginners.
Each movement matches a single breath. Move steadily and smoothly – it’s not about perfection, but rhythm.
1. Mountain Pose – Tadasana
Alignment: Stand upright with your feet hip-width apart. Distribute your weight evenly, keep your knees relaxed and your spine long and natural.
Bring your hands to your heart. Take a few calm breaths.
2. Extended Mountain Pose – Urdhva Hastasana
Inhale
Sweep your arms out to the sides and up, palms facing each other. Lengthen upwards and slightly backwards without collapsing into the lower back. Keep your shoulders relaxed and your core engaged.
3. Standing Forward Bend – Uttanasana
Exhale
Fold from the hips into a forward bend. The pelvis tilts forward, the knees stay soft, and the spine can round. Let your head and neck relax.
4. Half Forward Bend – Ardha Uttanasana
Inhale
Lift your upper body, lengthening your spine. Look forwards or slightly down. Rest your fingertips on your shins or on the floor.
5. Plank – Phalakasana
Hold your breath
Step both feet back into Plank position. Hands under your shoulders, body in one long line. Engage your core and avoid arching your lower back. This is a brief transition.
6. Knees–Chest–Chin – Ashtanga Namaskara
Exhale
Lower knees, chest and chin to the floor, keeping your hips slightly lifted. A gentle back arch is fine here to ease the spine.
(Advanced practitioners move directly into Chaturanga.)
7. Small Cobra – Bhujangasana
Inhale
Place the tops of your feet on the floor, hands under shoulders. Lift your head and chest gently using your back muscles. Keep your elbows close and your neck long.
8. Downward-Facing Dog – Adho Mukha Svanasana
Exhale
Press your hands into the mat, spread your fingers and lift into Downward-Facing Dog. Lengthen your back and lift your hips. Bend your knees if needed – prioritise a long spine over straight legs.
9. Half Forward Bend – Ardha Uttanasana
Exhale
Step your feet forward to the top of the mat.
Inhale
Lift into Half Forward Bend again.
10. Standing Forward Bend – Uttanasana
Exhale
Fold back into the forward bend.
11. Extended Mountain Pose – Urdhva Hastasana
Inhale
Roll up through the spine and sweep your arms up.
12. Mountain Pose – Tadasana
Exhale
Bring your hands to your heart and return to Mountain Pose. From here, you can go straight into the next round.
Top tips for practising
In yoga – and especially in the Sun Salutation – the goal isn’t to go as deep or as hard as possible. A core principle is to be effective with as little effort as necessary. Move only as far into a pose as feels right for your body. Strength and mobility will develop naturally with regular practice.
Timing & setting
- Practise the Sun Salutation on an empty stomach, ideally in the morning before breakfast.
- Comfortable, functional clothing helps you move calmly – especially during flowing sequences like the Sun Salutation.
Alignment over ambition
- Never force yourself into a position; avoid pulling or bouncing.
- Joints and fascia are often stiff in the morning – be kind to your body.
- Use props like yoga blocks or thick books under your hands in forward bends, if needed.
Breath & pace
- Find your own pace and stay for a few breaths in each pose.
- Synchronise every movement with your breath – it’s the quiet conductor of your practice.
- If you start panting, slow down.
How many rounds?
- As a starting point, try five gentle rounds of Sun Salutation A.
- If you still feel energised afterwards, add more – if not, that’s perfectly fine.
Note: If you’ve never done yoga before, start slowly and focus on clean movement. Stop immediately if you feel pain.
Sources
Godse, A.S., Shejwal, B.R. & Godse, A.A. (2015). Effects of suryanamaskar on relaxation dispositions among college students with high stress. International Journal of Yoga, 8(1), 15–21.
Bhutkar, M.V., Bhutkar, P.M., Taware, G.B. & Surdi, A.D. (2011). How effective is sun salutation in improving muscle strength, general body endurance and body composition? Journal of Human Kinetics, 29, 59–66.
