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Yoga flows

Sun salutation flow

Link movement and breath: one breath per movement, repeated until the body is warm.

15 minIntermediate8 movesNo equipmentShoulders · Hamstrings · Quads · Glutes · Back
Follow along: a timer, a cue and the next move, one step at a time.

Flow

  1. Sun salutation A (Surya Namaskar A)3 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  2. Sun salutation B (Surya Namaskar B)3 rounds
    Intermediate · Quads, Shoulders, Glutes · 3D demoEasier: Sun salutation A (Surya Namaskar A)Harder: Dancer pose (Natarajasana)
  3. Warrior I (Virabhadrasana I)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  4. Reverse warrior (Viparita Virabhadrasana)5 breaths each side
    Intermediate · Quads, Glutes, Abs · 3D demoEasier: Warrior II (Virabhadrasana II)Harder: Warrior III (Virabhadrasana III)
  5. Extended side angle (Utthita Parsvakonasana)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Warrior II (Virabhadrasana II)Harder: Dancer pose (Natarajasana)

Cool-down

  1. Seated forward fold (Paschimottanasana)60 s
    Intermediate · Hamstrings, Back, Calves · 3D demoEasier: Head-to-knee pose (Janu Sirsasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  3. Corpse Pose (Savasana)2 min
    Beginner · 3D demo

Tips

  • Step back rather than jump back while you learn the flow.
  • Drop the knees in chaturanga until the push-up is strong.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the sun salutation flow take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for me?

It is written at intermediate level. 6 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.