Smart Workout Diary

Sun Salutation

Sun Salutation is a flowing yoga sequence that links postures with the breath. It mobilizes the spine, shoulders, hips, and legs while building light strength, balance, coordination, and body awareness. It can support flexibility, warm-ups, and general mobility.

Demonstration

Sun Salutation — demonstration 1
Sun Salutation — demonstration 2

Instructions

  1. Start standing at the front of your mat with feet comfortable and grounded, arms by your sides, and a tall neutral posture.
  2. Inhale and sweep your arms overhead; lengthen through your spine without forcing a backbend.
  3. Exhale and fold forward from your hips, bending your knees as needed to keep the movement comfortable.
  4. Inhale into a halfway lift with a long back, then exhale and step or lightly hop to a plank. Lower with control through knees, chest, and chin or a controlled push-up.
  5. Inhale into a gentle cobra or upward-facing dog, keeping shoulders away from your ears and avoiding painful compression in the low back.
  6. Exhale to downward-facing dog. Press through your hands, lengthen your spine, and keep a soft bend in the knees if your hamstrings are tight.
  7. Step forward on an inhale to a halfway lift, exhale to fold, then inhale to rise with arms overhead. Exhale and return to standing; repeat smoothly with your breath.
Muscle Group
Abs
Other Muscle Groups
Shoulders
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Match breath to movement: move steadily rather than rushing to keep the sequence controlled.
  2. Adapt the range: bend your knees in folds and use knees-down lowering when needed to maintain alignment.
  3. Prioritize comfort: avoid forcing depth in forward folds, backbends, or downward dog; stop if a movement causes sharp pain.
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