Sun salutation

3 × 5-10min  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs · Full body

How to do sun salutation

1. Stand on your mat, bring your hands together at your chest and take a deep breath.
2. Reach your arms overhead and gently arch your back without forcing.
3. Hinge forward and bring your hands to the floor, bending your knees if needed.
4. Step back one leg at a time into a plank position.
5. Lower your chest, move into cobra or a gentle lift, then raise your hips into downward dog.
6. Step your feet toward your hands, rise with a straight back and join your palms again.

Mistakes to avoid

• Do not force the forward fold if your back rounds; bend your knees more.
• Avoid sinking your shoulders in plank; engage them to protect the joint.
• Do not move abruptly or hold your breath; sync every pose with your breath.
• If the plank-to-cobra transition bothers your lower back, move through it more slowly.

Progression

• Your first goal is flow: link every pose with your breath with no pauses.
• Add rounds each week (from 3 to 5-6) while keeping control.
• Deepen ranges: fold lower and hold the plank longer.
• In yoga, progression is about technique and breath, not speed.