Mary Hogan Yoga

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Sun Salutation A Sequence | Step-by-Step Guide

How to master Sun Salutation A with the breath

Here is a simple guide to the 11-steps of Sun Salutation A sequence. This is perfect for beginners or those of you revisiting the foundations of yoga. This will cover the asanas and transitions with the breath.

What is a Sun Salutation?

Sun Salutations are a series of asanas (physical postures) that flow from one posture to another in fluid movements. In yoga’s root language, Sanskrit, Sun Salutations are called Surya Namaskar.

Language Breakdown

  • “Surya” means sun
  • “Namas” mean salutation, bow
  • “Kara” means doing

Want to learn the history, origins and significance of Sun Salutations? Download my FREE Guide to Sun Salutations for Beginners.

Sun Salutation can energize and warm you, even on the darkest, coldest winter day

Carol Krucoff

Why do Sun Salutations?

There are several physical and mental benefits to regularly practicing Sun Salutations.

Scientific Benefits

To learn more about the scientific benefits of doing Sun Salutations, download my FREE Guide to Sun Salutations for Beginners.

11 Steps to Sun Salutation A Sequence

Step 1: Mountain Pose (Tadasana)

Start in Mountain Pose with feet hip-width apart.

Step 2: Upward Salute (Urdhva Hastasana)

INHALE

Inhale and reach your arms up.

Step 3: Forward Fold (Uttanasana)

EXHALE

Exhale and fold forward, keeping a micro bend in the knees.

Step 4: Half Forward Fold (Ardha Uttanasana)

INHALE

Inhale and straighten your back, bringing your hands to your shins (or on the mat).

Step 5: Four-Limbed Staff Pose (Chaturanga)

EXHALE

Step back into plank, lowering through chaturanga. The elbows and shoulders are aligned. Keep a long straight line with the body.

Step 6: Upward Dog (Urdhva Mukha Svanasana)

INHALE

Step 7: Downward Dog (Adho Mukha Svanasana)

EXHALE

Exhale and lift the hips up and back. Feet are hip-width apart and hands are shoulder-width apart. Tilt the pelvis forwards, creating a long line in the spine. Reach the heels down. You can bend the knees to ease the tension in the hamstrings.

Step 8: Half Forward Fold (Ardha Uttanasana)

INHALE

Inhale and step to the top of the mat, straightening the spine.

Step 9: Forward Fold (Uttanasana)

EXHALE

Exhale and release into your Forward Fold.

Step 10: Upward Salute (Urdhva Hastasana)

INHALE

Inhale as you rise, arms reaching overhead.

Step 11: Mountain Pose (Tadasana)

EXHALE

Exhale as you release your arms down, palms facing open.

And there you have it! A full Sun Salutation A sequence!

You can always begin with 5 rounds of these every morning, then decide if you would like to add or decrease the number of rounds you do. Make sure to drink plenty of water after your practice!

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Namaste Yogis! Here is a full body yoga flow to stretch and unwind after a long day. This is focused on relieving tension in the hips and the low back (sciatic relief), which should feel especially good if you have been sitting all day. ▸Don’t forget to SUBSCRIBE and LIKE this video if you enjoyed it :) ▸Please leave a comment and tell me what you think ! D O N A T I O N S ღ ▸Your donations allow me to create weekly new content and keeps yoga classes free + accessible to everyone! If you'd like to donate, you can click on the link below: https://www.paypal.com/donate/?hosted_button_id=RU3MSVJARYD7E Thank you so much for your support! F O L L O W M E ღ ▸Website: http://proactiveblissyoga.com/ ▸Instagram : @ProactiveBliss_Yoga https://www.instagram.com/proactivebliss_yoga/ ▸French Yoga Channel: @Proactive Bliss Yoga FR https://www.youtube.com/channel/UCcYnL2QVkM5Jxg55qVPSGqw C O N T A C T B U S I N E S S I N Q U I R E S ღ ▸Email : proactiveblissyoga@gmail.com ................................. Please consult with your physician before beginning any exercise program. By participating in this exercise, you agree that you are doing so at your own risk and are thus voluntarily participating in these activities. You should understand that in participating in this exercise or exercise program, you assume all risk of injury to yourself, and agree to release and discharge Proactive Bliss Yoga from any and all claims or causes of action, known or unknown, arising out of Proactive Bliss Yoga’s negligence. .................................
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Learn more

To learn more about the specific modifications, alignment cues and detailed explanations of Sun Salutations, download my FREE Guide to Sun Salutations for Beginners.

About Mary Hogan Yoga

Rencontrez Mary, une canadienne qui vis dans le sud-ouest de la France

Au cours de son exploration du yoga, elle a développé son style d’enseignement personnel qui intègre des mouvements fonctionnels et dynamiques pour protéger les articulations et améliorer la force, la mobilité et la souplesse.

Mary s’engage à créer une pratique durable et à long terme pour elle-même et ses élèves. Il s’agit de créer un cours qui ne recherche pas la perfection mais plutôt un mouvement sur le tapis qui est fluide et accessible.