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Start · 2 min 10

🍄 Gnome original · Beginner

Sun Salutation A (Surya Namaskar A)

Nine breaths, nine movements. The Ashtanga warm-up that opens every practice.

  • 2 min 10
  • 11 poses
  • 3 chapters
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You’ll need: A mat. Traditionally five rounds, with five breaths in downward dog on the last.

The journey

  1. Mountain Pose1
  2. Upward Salute2
  3. Standing Forward Bend3
  4. Halfway Lift4
  5. Four-Limbed Staff (Low Plank)5
  6. Upward-Facing Dog6
  7. Downward-Facing Dog7
  8. Halfway Lift8
  9. Standing Forward Bend9
  10. Upward Salute10
  11. Mountain Pose11

  1. Rise 0:45

    1. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Stand tall, feet together, hands by your sides. Samasthiti, the pause before the dance.

      15s
    2. Upward Salute yoga pose illustration
      Upward SaluteŪrdhva Hastāsana

      Inhale, sweep the arms up and look at the thumbs.

      10s
    3. Standing Forward Bend yoga pose illustration
      Standing Forward BendUttānāsana

      Exhale, fold forward and bring the hands to the floor. Bend the knees if you need to.

      10s
    4. Halfway Lift yoga pose illustration
      Halfway LiftArdha Uttānāsana

      Inhale, lift the chest halfway, flat back, eyes forward.

      10s

  2. Flow 0:45

    1. Four-Limbed Staff (Low Plank) yoga pose illustration
      Four-Limbed Staff (Low Plank)Caturaṅga Daṇḍāsana

      Exhale, step or jump back to a low plank. Elbows hug the ribs. Knees down is welcome.

      10s
    2. Upward-Facing Dog yoga pose illustration
      Upward-Facing DogŪrdhva Mukha Śvānāsana

      Inhale, roll over the toes and lift the chest. Thighs off the mat if you can.

      10s
    3. Downward-Facing Dog yoga pose illustration
      Downward-Facing DogAdho Mukha Śvānāsana

      Exhale, hips up and back. Stay for five slow breaths on the last round.

      25s

  3. Return 0:40

    1. Halfway Lift yoga pose illustration
      Halfway LiftArdha Uttānāsana

      Inhale, look forward and step or hop to the hands. Lengthen the spine.

      10s
    2. Standing Forward Bend yoga pose illustration
      Standing Forward BendUttānāsana

      Exhale, fold over the legs.

      10s
    3. Upward Salute yoga pose illustration
      Upward SaluteŪrdhva Hastāsana

      Inhale, rise with a flat back and reach up, like a sunflower.

      10s
    4. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Exhale, hands to the sides. Round complete.

      10s

About this beginner yoga sequence

Surya Namaskar A from the Ashtanga tradition: upward salute, forward fold, half lift, chaturanga, upward dog and downward dog, linked breath by breath.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

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Start · 2 min 10