Ashtanga Sun Salutation A

A counted sun salutation sequence from the Ashtanga tradition that links standing, folding, plank, backbend and downward-facing dog through breath.

“Move simply. Let breath give rhythm. Notice what changes.”

Ashtanga Sun Salutation A is a repeating movement pattern that introduces the relationship between breath, direction and attention. Its forms are familiar, but the practice is not only about sequence. It is a way to observe how the body moves from the ground to standing, from strength to release, and from one breath into the next.

The purpose is not to move quickly or to complete a perfect vinyasa. The purpose is to explore a steady rhythm that suits your body today. The sequence can be full, quiet, modified or slow.

1. 1Begin standing at the front of the mat.
2. 2Allow the feet to settle and the arms to rest by your sides.
3. 3Inhale and raise the arms overhead.
4. 4Exhale and fold forward over the legs.
5. 5Inhale and lengthen the spine halfway.
6. 6Exhale and step or lightly move back through plank.
7. 7Lower with control, using knees if helpful.
8. 8Inhale into a small or full backbend.
9. 9Exhale and move back to downward-facing dog.
10. 10Stay for several breaths.
11. 11Inhale and step or move the feet forward.
12. 12Exhale and fold.
13. 13Inhale and rise to standing with the arms overhead.
14. 14Exhale and return the arms by your sides.

Instead of searching for the “correct” position, notice:

• •Can the breath begin each movement?
• •Where does the sequence feel hurried?
• •Do the hands and feet offer a steady base?
• •Can the spine lengthen without strain?
• •Is the transition back from lowering available today?

Let the breath act as the thread of the sequence. Each inhale can invite length or opening. Each exhale can invite folding, grounding or moving back. If the breath becomes sharp, held or rushed, explore a smaller version of the movement.

Observe the student's rhythm before adjusting their shapes. Notice whether they move from breath, habit, strength or momentum. The transitions often reveal more than the postures themselves.

Reflect after practising:

• •Which part of the sequence felt most natural?
• •Where did the breath become harder to follow?
• •What changed when you chose a slower or smaller transition?
• •Did repetition bring steadiness, fatigue or curiosity?

Rather than mistakes, you may notice:

• •Rushing the count
• •Throwing the head back in the backbend
• •Collapsing through the shoulders while lowering
• •Jumping before the landing is organised
• •Holding the breath in transitions
• •Overworking the legs in forward folds

• •Bend the knees in forward folds
• •Step back instead of jumping
• •Lower the knees before lowering the chest
• •Practise cobra instead of upward-facing dog
• •Hold downward-facing dog for fewer breaths
• •Repeat slowly with pauses between movements

• ✓The sequence has a recognisable breath rhythm.
• ✓Transitions feel observed rather than forced.
• ✓The shoulders remain responsive.
• ✓The breath can continue through the round.
• ✓A suitable variation has been chosen.