# Sun Salutation A (Surya Namaskar A): how to do it

- Main muscles: hamstrings, triceps
- Also works: chest, lower back, quads
- Equipment: yoga mat
- Level: intermediate
- 3D demo (side view): https://media.trainaq.com/exercises/sun_salutation_a/c008d72749/side-m-720.mp4

## Steps

1. Stand with your feet together, arms by your sides. Breathe in and sweep your arms up, palms together.
2. Breathe out and fold forward, hands to the floor beside your feet (bend your knees as needed).
3. Breathe in and lift halfway with a flat back; breathe out, plant your hands and step back to plank, then lower halfway to Chaturanga (knees down if you need).
4. Breathe in to Upward-Facing Dog; breathe out to Downward-Facing Dog and stay for five breaths.
5. Step your feet forward between your hands, breathe in to lift halfway, out to fold, in to rise with your arms overhead, and out to bring your hands down.

## Cues

- One breath, one movement.
- Elbows hug your ribs as you lower.
- Lengthen your spine before every fold.

## Common mistakes

- Collapsing in Chaturanga: lower with your knees down until you can keep your shoulders at elbow height.
- Sagging in Upward Dog: press the tops of your feet down and lift your thighs.
- Rushing: keep each movement as long as its breath.

## The version in our demo

Surya Namaskara A as Pattabhi Jois teaches it (Yoga Mala): nine movements, one breath each, from Samasthiti back to Samasthiti, with the step-back and step-forward that Yoga Journal gives for beginners instead of the jumps, and the feet turned over one at a time into and out of Upward-Facing Dog.

## Breathing

One breath per movement, in on the lifting and opening movements, out on the folding and lowering ones; in practice, five breaths in Downward Dog.

## Form in numbers

- Mountain: ankles 11 cm apart, knees soft (3°), arms by the sides.
- Arms up: palms together (wrist centres 5 cm apart), elbows 10°, gaze up, a little lift through the chest (spine 10° of extension).
- Fold: as standingforwardfold (knees 20°, palms flat under the shoulders); the hands stay on that spot until the step forward.
- Plank: on the balls of the feet, heels 60° up; body in one line (hips within 4.5°); shoulders 14–15 cm ahead of the wrists (shifted forward, ready to lower).
- Chaturanga: on the tips of the toes (88°); elbows 91–97°, hugging the ribs; forearms within 3–8° of vertical; shoulders at elbow height, never below.
- Upward Dog: tops of the feet, hips 14–18 cm and knees 8–10 cm off the mat; arms straight (9–15°), shoulders over the wrists (1–4 cm); spine extended, gaze forward and up.
- Downward Dog: inverted V, trunk to legs 83°, hands to feet 122 / 103 cm, heels 18° up, knees soft (13°), arms in line with the trunk, head between the arms.
- Lunges (passing through the steps): front knee 14–17 cm ahead of the ankle and inside the arms, back knee 14–22 cm off the mat.

## Sources

1. K. Pattabhi Jois, Yoga Mala (1999), Surya Namaskara A
2. Yoga Journal, "Sun Salutation A" sequence
3. The pose specs this flow reuses

Source: https://trainaq.com/exercises/sun-salutation-a