Yoga pose · No equipment
Sun Salutation A
Sun Salutation A is a yoga pose for the hamstrings, shoulders and abs. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Breathe in, arms up; breathe out, fold forward
- Step back to plank, lower with control, then lift the chest into cobra
- Push back to downward dog for 5 breaths, then step forward and rise
Coach’s tip
One movement per breath. Knees down in plank is a fine start.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 3 rounds
- Some experience
- 4 rounds
- Experienced
- 5 rounds
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Flow & standing: 1 × 4 rounds · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.