How to Do Sun Salutation A | Yoga for Beginners Pose Tutorial

November 4, 2025 Sarah Beth Yoga

Sun Salutation A is one of the most common sequences you’ll find in yoga, especially in Vinyasa and Power Vinyasa flows. It’s a dynamic set of poses that link breath with movement, warming up your body, increasing blood flow, and helping you focus your mind.

While it may look simple, this sequence can feel fast or confusing for beginners, especially the middle transitions. In this post, we’ll walk step by step through Sun Salutation A, break down the trickier parts, and share modifications so you can build confidence in your practice.

Sun Salutation A

1. Mountain Pose

Begin standing tall at the top of your mat.
Inhale as you reach your arms overhead, shoulders relaxed.
Engage your legs and stand grounded through your feet.

Stand tall and steady. Learn more beginner tutorials on the SarahBethYoga YouTube channel.

2. Forward Fold

Exhale, hinge at your hips, and fold forward.
Relax your head, neck, and shoulders.
Keep a soft bend in your knees if needed.

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3. Halfway Lift

Inhale, bring your hands to your shins or thighs.
Roll your shoulders back, lengthening your spine.
Think “flat back” as you extend through the crown of your head.

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4. High to Low Plank

Exhale, plant your hands shoulder-width apart, and step your feet back.
Lower halfway down, elbows hugging your ribs.
Modification: Drop your knees to the mat for extra support.

Tip: Keep your body in one line, head, shoulders, hips, and knees.

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5. Upward Dog

Inhale, press into your hands, and the tops of your feet.
Lift your chest up, keeping your thighs lifted if possible.

Modification: Take a low cobra backbend by keeping your hips and thighs on the mat while lifting your chest.

Open your chest and breathe deeply. Start your day with the free Morning Yoga Challenge.

6. Downward-Facing Dog

Exhale, curl your toes under, and lift your hips high.
Press your chest toward your thighs.
Breathe deeply for 3–5 breaths before repeating.

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Putting It Together

From Downward-Facing Dog:

Inhale, look forward, and bend your knees.
Exhale, step your feet up to your hands.
Inhale, halfway lift.
Exhale, forward fold.
Inhale, Mountain Pose.
Exhale, forward fold.
Repeat the cycle, moving with your breath.

Common Challenges & Modifications

High to Low Plank: Use knees down or slow the movement into a half push-up.
Upward Dog: Swap for Low Cobra to protect your lower back.
Transitions: Take it slow, two breaths per movement if needed. Yoga is not about rushing.

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Beyond Sun Salutation A

Once you feel comfortable with Sun Salutation A, many Vinyasa classes will introduce:

Sun Salutation B: Adds Chair Pose, lunges, and Warrior sequences.
Sun Salutation C: Focuses on side-to-side flows, sometimes turning into circular (mandala) patterns.

These variations build on the foundation of Sun A, adding intensity and creativity to your practice.

Final Thoughts

Sun Salutation A is a staple sequence that warms your body, builds strength, and connects you to your breath. Whether you’re practicing at home or preparing for a studio class, moving through this sequence with patience and modifications will help you develop confidence, ease, and flow in your yoga journey.

Watch the full breakdown: How to do a Sun Salutation A | Yoga for Beginners Pose Tutorial