Sun Salutation A: A Beginner’s Alignment Guide

Sun Salutation A (Surya Namaskar A) is a compact moving meditation. Start in Mountain: feet hip‑width, thighs active, ribs soft, gaze level. Inhale arms up; exhale to Forward Fold, bending the knees as needed. Inhale Half Lift, lengthening the spine. Plant the hands, step back to High Plank; exhale knees‑down Chaturanga (elbows hug in) or skip to the belly. Inhale to Cobra with elbows bent, chest forward, neck long avoid crunching the low back. Exhale to Down Dog; spread fingers, root through the index knuckles, bend knees to lengthen the spine. Take five breaths. Step to the top: inhale Half Lift, exhale Fold, inhale rise to Mountain, exhale arms by sides. That’s one round. Do three to five rounds, moving with your breath. Modifications: use blocks under hands in Fold and Half Lift; drop knees for Plank transitions; hold Down Dog shorter if shoulders tire. Cues to remember—length before depth, ribs knit, back of neck long, and breath steady. Sun As build heat, circulation, and focus without requiring advanced poses. Keep it kind and consistent; form first, speed later.