Sun Salutation Full Practice
A complete Sun Salutation-based sequence to build heat, synchronise breath and movement, and develop the foundation of a Vinyasa practice.
Duration
20 minutes
Poses
12 poses
Goal
Foundation, heat building, breath-movement connection
What This Sequence Is For
The Sun Salutation is the spine of most Vinyasa yoga practices, and mastering it unlocks a huge amount of the broader tradition. This sequence begins with orientation in Mountain Pose, moves through the components of Surya Namaskar with time spent in each key shape, and then layers in Warrior poses that naturally flow from the Salutation. By the end, you will have moved your body through every major plane of movement and developed a clear sense of how breath and motion work together. Practise this sequence daily and watch how quickly your practice evolves.
The Flow
Tadasana
1 min
Set an intention; feel your feet root into the earth and your spine lengthen.
establishes groundingUttanasana
30 sec
Inhale to lengthen your spine here before stepping back.
releases neck tension
Adho Mukha Svanasana
30 sec per rep
The anchor of every Sun Salutation; find length before you move on.
builds full-body awarenessPhalakasana
20 sec per rep
Keep your body perfectly straight as you transition.
activates core and arms
Bhujangasana
20 sec per rep
Squeeze your elbows in and use your back muscles to lift, not your hands.
opens the chestUrdhva Mukha Svanasana
20 sec
Once confident, upgrade to Upward Dog for a fuller chest opening.
strengthens the spine
Virabhadrasana I
1 min per side
Step forward from Downward Dog to build heat in the hips.
builds power and heatAnjaneyasana
1 min per side
Use this as a breath pause between warriors.
opens hip flexorsUttanasana
30 sec
Fold fully before returning to the top of your mat.
deepens the hamstring releaseTadasana
30 sec
Return here between rounds; recalibrate your breath and your intention.
resets and re-grounds
Setu Bandha Sarvangasana
1 min
Restore the lower back after repeated forward and back bending.
restores spinal balance
Savasana
3 min
Let the rhythm of the Salutation settle completely into the body.
integrates the practiceQuick Reference
All 12 poses in this sequence, in order.
- 1Mountain Pose1 min
- 2Standing Forward Fold30 sec
- 3Downward-Facing Dog30 sec per rep
- 4Plank Pose20 sec per rep
- 5Cobra Pose20 sec per rep
- 6Upward-Facing Dog20 sec
- 7Warrior I1 min per side
- 8Crescent Lunge1 min per side
- 9Standing Forward Fold30 sec
- 10Mountain Pose30 sec
- 11Bridge Pose1 min
- 12Corpse Pose3 min
Poses Used in This Sequence
This sequence draws from the following yoga poses:
