Sun Salutation A

A breath-led sequence of standing, folding, weight-bearing and backbending shapes that introduces the rhythm of vinyasa practice.

“Move with the breath. Let each shape arrive and pass.”

Sun Salutation A is a simple, repeatable flow. It links several foundational postures into one continuous sequence. The practice is less about moving quickly and more about sensing how breath, weight and attention travel through the body. Each round can be adapted to the person practising it.

The purpose is not to perform a perfect sequence. The purpose is to explore steady movement, clear transitions and breathing that remains available from beginning to end.

1. 1Begin in Mountain Pose.
2. 2Inhale and allow the arms to rise.
3. 3Exhale and fold forward, bending the knees as needed.
4. 4Inhale to lengthen halfway, with hands on shins, blocks or the floor.
5. 5Exhale and step back to Plank.
6. 6Lower with knees down or through a comfortable Chaturanga variation.
7. 7Inhale into Cobra or Upward Facing Dog.
8. 8Exhale back to Downward Facing Dog.
9. 9Stay for several breaths.
10. 10Step or walk the feet forward.
11. 11Inhale to lengthen halfway.
12. 12Exhale and fold.
13. 13Inhale to rise to standing.
14. 14Exhale and return to Mountain Pose.

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

• •Can the breath guide the pace rather than the other way around?
• •Where do the hands need to be for the shoulders to feel supported?
• •Can the knees bend enough for the spine to move with ease?
• •Does the transition to the floor feel steady or rushed?
• •Can the backbend stay spacious rather than forced?
• •What changes after several rounds?

Traditionally, each movement follows an inhale or an exhale. Let this be a guide rather than a rule. If the breath becomes short, pause, reduce the range or take an extra breath inside the sequence.

Observe the transitions as much as the shapes. Notice how the student moves weight through the hands, how they pace the breath and where momentum begins to replace awareness.

Reflect after practising:

• •Which part of the sequence felt most available today?
• •Where did the breath become harder to follow?
• •Did slowing down change the quality of the practice?
• •Which variation helped the sequence feel more sustainable?

Rather than mistakes, you may notice:

• •Rushing the transitions
• •Holding the breath
• •Collapsing through the shoulders
• •Locking the knees in forward folds
• •Forcing the backbend
• •Jumping before there is control

• •Bend the knees generously in forward folds
• •Use blocks for the halfway lift
• •Step back instead of jumping
• •Lower the knees before coming to the floor
• •Practise Cobra instead of Upward Facing Dog
• •Skip Chaturanga and move directly to Downward Facing Dog
• •Take extra breaths between movements

• ✓The breath remains available.
• ✓Transitions feel steady enough.
• ✓The shoulders and wrists feel supported.
• ✓The sequence can be repeated without rushing.
• ✓The final standing shape feels settled.