Sanskrit Name:
Surya Namaskar A
Description:
A foundational sequence that links breath with movement to build heat, focus, and flow. Sun Salutation A energizes the body, awakens the breath, and prepares the mind for practice.
Alignment Cues:
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1. Mountain Pose (Tadasana):
- Stand tall, feet together or hip-width apart
- Arms at sides, palms facing forward
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2. Extended Mountain Pose (Urdhva Hastasana):
- Inhale, sweep arms overhead
- Lengthen through the spine, gaze up
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3. Standing Forward Fold (Uttanasana):
- Exhale, hinge at hips and fold forward
- Let the head hang heavy
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4. Halfway Lift (Ardha Uttanasana):
- Inhale, lift halfway with a flat back
- Hands on shins or thighs, gaze forward
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5. High to Low Plank (Chaturanga Dandasana):
- Exhale, plant hands and step or jump back to high plank
- Lower halfway down with elbows hugging in
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6. Upward Facing Dog (Urdhva Mukha Svanasana):
- Inhale, lift the chest, straighten arms
- Thighs off the mat, shoulders back and down
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7. Downward Facing Dog (Adho Mukha Svanasana):
- Exhale, lift hips up and back into an inverted V
- Feet hip-width apart, hands shoulder-width
- Hold for five breaths
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8. Halfway Lift (Ardha Uttanasana):
- Inhale, step or jump to the top and lift halfway
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9. Forward Fold (Uttanasana):
- Exhale, fold deeply
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10. Extended Mountain Pose (Urdhva Hastasana):
- Inhale, sweep arms overhead and rise to stand
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11. Mountain Pose (Tadasana):
- Exhale, return hands to sides or heart center