Yoga · Flow sequences · Warm-up · Breathing

Sun salutation A

Five rounds of sun salutation A, one breath per movement, as a warm-up flow.

T
Start / 6
Time
8 min
Players
1–30
Age
U8+
Area
Mat per person
Equipment
mats

Setup

  1. Mats spaced an arm's length apart, facing the front.

How it runs

  1. Lead five rounds: mountain, forward fold, halfway lift, plank, chaturanga, up dog, down dog, and back.
  2. One breath per movement; hold down dog for five breaths on the last round.
  3. Finish standing, eyes closed, three breaths.

Coaching points

  • Move on the breath, not ahead of it.
  • Knees down in chaturanga if the shoulders dip.
  • Long spine in the halfway lift.

Common mistakes

  • Rushing through the flow.
  • Rounding the back in the forward fold.

Say it: “Inhale lift, exhale fold.”

Make it harder

  • Sun salutation B with chair and warrior I.
  • Hold each pose for three breaths.

Make it easier

  • Skip chaturanga: knees, chest, chin.
  • Three rounds.

Reviewed by the Sportdify coaching team.