Sun Salutation
A dynamic yoga sequence of linked poses that engages the full body, strengthening core, shoulders, and legs while improving flexibility and coordination; used as a warm-up, workout, or meditative practice.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Shoulders
Secondary Muscles
Hamstrings, Biceps, Triceps
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
8/10Rectus Abdominis
Shoulders
8/10Anterior Delts
Chest
6/10Lower Back
6/10Erector Spinae
Glutes
6/10Glute Max
Quads
6/10Rectus Femoris
Hamstrings
5/10Biceps
5/10Triceps
5/10Programming
Typical Rep Range
4-12 reps
Rest Between Sets
30-60 seconds • Between rounds
How to Perform
Stand at the front of your yoga mat in Mountain Pose with feet hip-width apart and palms together at heart center.
- Inhale and sweep arms overhead into Upward Salute, arching gently.
- Exhale and hinge forward into Standing Forward Fold, bending knees if needed.
- Inhale to halfway lift with flat back, hands on shins or floor.
- Exhale and step back to Plank Pose, body straight from head to heels.
- Lower to Chaturanga or knees-chest-chin, elbows close to ribs.
- Inhale into Upward-Facing Dog or Cobra, lifting chest.
- Exhale to Downward-Facing Dog, pressing heels down and lengthening spine.
- Inhale and step forward to halfway lift, then exhale to forward fold.
- Inhale sweep arms up to Upward Salute, then exhale to Mountain Pose.
Coaching Tips
Form Cues
- Engage core in plank
- Lengthen spine in folds
- Shoulders away from ears
- Breathe with movement
- Align wrists under shoulders
Breathing
Inhale during extensions and lifts, exhale during folds and lowering; brace core throughout.
Tempo
2-0-2
Range of Motion
Flow through full sequence from standing to plank, dog, and back, maintaining spinal length and joint alignment without forcing endpoints.
Safety
Safety Notes
- Avoid if acute back, shoulder, wrist, or knee injuries
- Modify for pregnancy by skipping deep folds
- Consult doctor for high blood pressure or heart conditions
- Practice on empty stomach
- Use props for tight hamstrings
Spotting
No spotting needed; practice in open space with mirror for self-alignment checks.
Common Mistakes
- Rushing transitions without breath sync
- Sagging hips in plank
- Forcing straight legs in forward fold
- Collapsing elbows in chaturanga
- Neck strain looking up too far
When to Avoid
- Acute back pain
- Shoulder injuries
- Wrist injuries
- Knee injuries
- Pregnancy
- High blood pressure
- Heart problems
Flexibility Needed
- Basic shoulder flexion
- Hip hinge mobility
- Ankle dorsiflexion
Build Up First
- Familiarity with basic poses like plank and downward dog
- Breath awareness
Also known as
Surya Namaskar, Sun Salutation A
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