Sun Salutation A (Surya Namaskar A): A Step-by-Step Breakdown for Absolute Beginners
- What Is Sun Salutation A (Surya Namaskar A)?
Sun Salutation A, also called Surya Namaskar A, is a flowing yoga sequence that connects movement with breath. For beginners, the sequence typically moves through Mountain Pose, an overhead reach, a forward fold, a halfway lift, Plank, a lowered position, Cobra or Upward-Facing Dog, Downward-Facing Dog, and a return to standing. To practice Sun Salutation A, move slowly through each pose, coordinate your movements with comfortable breathing, and modify the sequence to suit your body. You do not need to touch your toes or perform a perfect push-up to begin.
In this guide, you'll learn the Sun Salutation A steps, how to breathe through each transition, beginner-friendly modifications, and common mistakes to avoid.
Before You Begin: Set Up Your Practice
Equipment: A nonslip yoga mat and, optionally, two yoga blocks.
Space: Enough room to extend your arms overhead and step back comfortably.
Duration: Start with 5–10 minutes, including rest breaks.
Pace: Prioritize control and comfortable breathing over speed.
If you're new to yoga, learn the poses individually before linking them into a continuous flow.
Sun Salutation A: The 9-Step Breakdown
- Step 1: Mountain Pose
Stand at the front of your mat with your feet together or hip-width apart. Distribute your weight evenly across both feet, relax your shoulders, and let your arms rest beside your body.
Lengthen through the crown of your head without stiffening your knees or arching your lower back.
Beginner tip: If balancing with your feet together feels uncomfortable, keep them hip-width apart.
- Step 2: Upward Salute
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Sweep your arms out to the sides and overhead. Reach upward while keeping your shoulders relaxed and your ribs comfortably aligned over your pelvis.
You can keep your gaze forward instead of looking up.
Beginner tip: If raising your arms overhead causes discomfort, keep your hands at chest level or raise them only as far as feels comfortable.
- Step 3: Standing Forward Fold
Breath: Exhale.
Hinge at your hips and fold your torso forward. Bend your knees generously if your hamstrings feel tight. Let your hands rest on yoga blocks, your shins, or the floor, depending on your mobility.
Allow your head and neck to relax without forcing your torso toward your thighs.
Beginner tip: Bent knees are a useful modification, not a failure to perform the pose correctly.
- Step 4: Halfway Lift
Breath: Inhale.
Lengthen your spine and bring your torso approximately parallel to the floor. Place your hands on your shins or yoga blocks, and reach the crown of your head forward.
Keep your neck aligned with your spine rather than lifting your chin sharply.
Beginner tip: Use blocks under your hands to make it easier to maintain a long, comfortable spine.
- Step 5: Plank Pose
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Breath: Exhale as you lift your hips.
Press through your hands, tuck your toes, and lift your hips upward and backward. Keep your knees bent if needed, and allow your spine to lengthen.
Your heels do not have to touch the floor. Spread your fingers and distribute pressure comfortably across your hands.
Stay for approximately three to five comfortable breaths if you're learning the sequence. In a faster traditional flow, practitioners may use fewer breaths here.
Beginner tip: Bend your knees and lift your heels to help your spine lengthen. Avoid forcing your shoulders toward the floor.
- Step 6: Lowered Pose — Chaturanga Dandasana or a Modification
Breath: Exhale as you lower.
From Plank, bend your elbows and lower yourself with control. In a traditional flowing sequence, this transition may use Chaturanga Dandasana, with the elbows bent and upper arms approximately parallel to the floor.
However, Chaturanga requires considerable strength and control. Beginners can lower their knees first and gently bring their chest and abdomen toward the mat instead.
Avoid dropping your body suddenly or allowing your shoulders to collapse.
Beginner tip: There is no need to force a full Chaturanga. A controlled, modified lowering is an appropriate way to learn.
- Step 7: Cobra Pose (Bhujangasana) or Upward-Facing Dog (Urdhva Mukha Svanasana)
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Breath: Inhale.
For a beginner-friendly Cobra Pose, place your hands near your lower ribs, keep your pelvis grounded, and gently lift your chest using your back muscles. Keep your elbows slightly bent and avoid pushing yourself into a deep backbend.
In a traditional version of Sun Salutation A, experienced practitioners may move into Upward-Facing Dog, lifting their thighs and pelvis away from the mat while supporting the body through their hands and the tops of their feet.
Beginner tip: Choose Cobra while learning the sequence. Keep the lift small and comfortable, particularly if your lower back feels compressed.
- Step 8: Downward-Facing Dog (Adho Mukha Svanasana)
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Breath: Exhale as you lift your hips.
Press through your hands, tuck your toes, and lift your hips upward and backward. Keep your knees bent if needed, and allow your spine to lengthen.
Your heels do not have to touch the floor. Spread your fingers and distribute pressure comfortably across your hands.
Stay for approximately three to five comfortable breaths if you're learning the sequence. In a faster traditional flow, practitioners may use fewer breaths here.
Beginner tip: Bend your knees and lift your heels to help your spine lengthen. Avoid forcing your shoulders toward the floor
- Step 9: Return to Standing
Breath: Inhale as you step or walk forward; exhale into the fold.
Look forward, bend your knees as needed, and walk your feet toward your hands. Return to a halfway lift on an inhale, then fold on an exhale.
Inhale as you rise to standing, reaching your arms overhead if comfortable. Exhale and bring your hands down to Mountain Pose.
You've completed one beginner-friendly round of Sun Salutation A.
How to Coordinate Breath With Sun Salutation A
A simple breathing pattern can help you remember the flow:
| Movement | Breath |
|---|---|
| Mountain Pose to Upward Salute | Inhale |
| Forward Fold | Exhale |
| Halfway Lift | Inhale |
| Step back to Plank | Exhale |
| Lower toward the mat | Exhale |
| Cobra Pose | Inhale |
| Downward-Facing Dog | Exhale |
| Step or walk forward | Inhale |
| Forward Fold | Exhale |
| Rise to standing | Inhale |
| Return to Mountain Pose | Exhale |
This is a teaching framework rather than a rigid rule. Breathing patterns can vary between yoga traditions and instructors. Never force your breath to match the movement if doing so makes you feel breathless or uncomfortable.
A Beginner's Practice Plan
For your first few sessions, focus on learning the transitions instead of completing many rounds.
Practice each pose individually.
Complete one slow round using modifications.
Rest in Mountain Pose or Child's Pose if needed.
Repeat once only if your breathing remains comfortable and your movements feel controlled.
Finish with a short period of relaxed breathing.
As the sequence becomes familiar, you can gradually build consistency and coordination. You do not need to increase speed or intensity to make your practice worthwhile.
Common Sun Salutation A Mistakes
Forcing straight legs in Forward Fold: Keep your knees bent to reduce the demand on your hamstrings and make room for your torso.
Rushing the transitions: Step rather than jump until you can control your balance and landing.
Dropping into Chaturanga: Use your knees or choose another controlled lowering option while building strength.
Overarching the lower back in Cobra: Keep the lift modest, engage your back muscles, and avoid pushing through discomfort.
Trying to put your heels on the floor in Downward-Facing Dog: Bent knees and lifted heels are perfectly acceptable modifications.
Holding your breath: Return to a natural breathing rhythm whenever the movement feels strenuous.
Comparing your pose with a photograph: Bodies differ in proportions, mobility, and strength. Use photographs as visual references, not standards your body must match.
Safety Considerations and Modifications
Sun Salutation A includes forward folds, weight-bearing through the wrists, and back bending. Modify or skip movements that cause pain, dizziness, numbness, tingling, or unusual shortness of breath.
Wrist discomfort: Use a wall-based variation or another modification recommended by a qualified instructor.
Knee sensitivity: Add padding and avoid forcing deep knee bends.
Back discomfort: Keep the range of motion small and avoid forcing forward folds or backbends.
Pregnancy: Seek guidance from a prenatal-qualified yoga teacher and your maternity-care professional. The standard sequence may require substantial modifications as pregnancy progresses.
Known medical conditions or recent injury: Ask an appropriate healthcare professional whether this practice is suitable for you and which modifications may be needed.
This sequence does not include Shoulder stand or Headstand, but those inversions should not be casually added to a beginner practice. Shoulder stand places substantial demands on the neck and should only be approached with appropriate instruction and individual assessment.
Research reviews have found that yoga-related adverse events can occur, most commonly involving musculoskeletal issues, and emphasize the importance of appropriate guidance and careful practice. See Cramer et al., The Safety of Yoga: A Systematic Review and Meta-Analysis of Randomized Controlled Trials (2015), and Cramer et al., Injuries and other adverse events associated with yoga practice: A systematic review of epidemiological studies (2018).
Medical disclaimer: This article is for general educational purposes and is not medical advice. Yoga is not a substitute for medical assessment, diagnosis, or treatment. Consult a qualified healthcare professional if you have concerns about whether these movements are appropriate for you.
Frequently Asked Questions
1. How many steps are there in Sun Salutation A?
Sun Salutation A is commonly taught as a sequence of approximately nine major pose stages, although some traditions count the transitions and repeated positions differently. This guide groups the movements into nine beginner-friendly steps.
2. How do you do Sun Salutation A for beginners?
Start in Mountain Pose, reach overhead, fold forward, lift halfway, step back to Plank, lower with control, move into Cobra, lift into Downward-Facing Dog, and return to standing. Coordinate movements with comfortable breathing and modify challenging poses as needed.
3. How many rounds of Sun Salutation A should a beginner do?
Begin with one slow round and rest as needed. If you feel comfortable, you may repeat the sequence once. Increase gradually according to your strength, mobility, and tolerance rather than following a fixed target.
4. What is the difference between Sun Salutation A and Sun Salutation B?
Sun Salutation A generally uses a simpler standing-to-floor sequence. Sun Salutation B commonly adds Chair Pose and Warrior I and may be more physically demanding. Exact sequences vary by yoga tradition and instructor.
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