Sun salutation A

Also known as: Surya Namaskara A.

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Technique

1. From Mountain pose (samasthitih), inhale to reach the arms up and press the hands together, looking up ( Upward Salute).
2. Exhale, bend at the hips and fold forward, taking the hands to the floor near the feet and lowering the head ( Standing pike on the ground).
3. Inhale, lift the chest and head into Standing half forward bend, lifting the hands slightly to the fingertips and looking forward.
4. Exhale, ground the hands and step or jump back into a low push up position ( Bottom pushup hold).
5. Inhale, flip the feet over onto the tops of the feet, press through the hands to lift the chest forward and up, gazing up and back ( Upward dog).
6. Exhale, flip the feet back over, lift the hips up and back and lower the head into ( Downward dog).
7. Take 5 breaths, gazing toward the tip of the nose or feet.
8. Inhale, step or jump the feet forward toward the hands and lift the head and chest into Standing half forward bend.
9. Exhale, fold forward lowering the head into Standing pike on the ground.
10. Inhale, stand up, reaching the hands up to meet at the top ( Upward Salute).
11. Exhale and return the arms to the sides to Mountain pose (Samasthitih).

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Form tips

• Breathe in and out through the nose if possible.
• Try to coordinate the movements with the breath.
• Rest in Child pose rather than Downward dog if needed.
• See the notes for each individual position in this flow.

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Muscles

Individual muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

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Equipment

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Appears in

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Regressions

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