Sun salutation A

Yogaeasytimedno equipment

Ashtanga-style Surya Namaskar A: from Mountain the arms sweep up, fold forward, half lift, step or jump back to plank and lower to Chaturanga, roll over the toes into Upward Dog, push back to Downward Dog (5 breaths), step the feet to the hands, half lift, fold, rise with arms up and return to Mountain; one breath per movement, ends where it started.

How to do it

1. Mountain (feet together, arms at sides) -> inhale arms sweep overhead, slight look up -> exhale fold forward with straight legs, hands to the floor beside the feet.
2. Inhale half lift: hands on shins/fingertips on floor, flat back parallel to the floor -> exhale step (or jump) both feet back to plank and lower with elbows hugging the ribs to Chaturanga (body hovering, elbows ~90).
3. Inhale Upward Dog: roll over the toes onto the tops of the feet, straighten the arms, chest forward and up, thighs and knees off the floor; only hands and tops of feet touch.
4. Exhale Downward Dog: roll back over the toes, hips high, arms and legs straight, heels toward the floor; hold 5 breaths.
5. Step (or hop) the feet forward between the hands -> inhale half lift -> exhale fold -> inhale rise with arms overhead -> exhale arms down to Mountain. Feet end on the same spot they started.

Muscles worked

Supporting: hamstrings, triceps, chest, shoulders, lower back, calves