Quick Answer
Sun Salutation A is a beginner mobility exercise that targets your core, shoulders and hamstrings. It uses only your bodyweight. Start in mountain pose, inhale and reach arms overhead.
How to Perform the Sun Salutation A
- 1
Start in mountain pose, inhale and reach arms overhead.
- 2
Exhale to fold forward, then inhale to a flat back.
- 3
Exhale to step or jump back into a plank, lower to chaturanga, inhale to upward dog, and exhale to downward dog.
- 4
Hold downward dog for several breaths, then step or jump forward to return to standing.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Sun Salutation A isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Sun Salutation A work?
The Sun Salutation A primarily works your core, shoulders and hamstrings. Secondary muscles include the chest, quadriceps and lower back.
What equipment do I need for the Sun Salutation A?
The Sun Salutation A needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Sun Salutation A suitable for beginners?
Yes. The Sun Salutation A is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Sun Salutation A should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sun Salutation A every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core, shoulders and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.