Day 8: Sun Salutation A Breakdown | 30-Day Beginner Yoga

Welcome to Week 2! Today we are learning one of the most foundational sequences in yoga: Sun Salutation A (Surya Namaskar A). This flowing sequence links movement with breath to build heat, stretch the whole body, and focus the mind.

We will take it slowly, breaking down each transition. Do not worry about keeping a perfect pace; focus on matching your breath to your movements.

Today's Poses

Mountain Pose

Knees-Chest-Chin

Downward-Facing Dog

Child's Pose

Poses Today 4

Duration 15 min

Focus Full Body Flow

Warm-Up — 3 min

We start by grounding ourselves before beginning the flow.

Mountain Pose

Beginner

Tadasana

⏱ 1 min

1. Stand at the top of your mat with your big toes touching and heels slightly apart.
2. Engage your leg muscles and tuck your tailbone slightly.
3. Roll your shoulders back and down, keeping your chest open.
4. Let your arms hang by your sides with palms facing forward.
5. Take deep breaths, feeling the connection between your feet and the floor.

Alignment Tip Imagine a string pulling the crown of your head up towards the ceiling.

Full pose guide →

Today's Sequence — 10 min

01.

Knees-Chest-Chin

Beginner

Ashtanga Namaskara

⏱ 3 min

1. From Plank pose, exhale and lower your knees to the mat.
2. Keeping your elbows hugged close to your ribs, lower your chest and chin to the floor.
3. Your hips should stay lifted slightly off the mat.
4. Inhale as you slide forward into Cobra pose.

Breathing Cue Exhale slowly and with control as you lower down.

02.

Downward-Facing Dog

Beginner

Adho Mukha Svanasana

⏱ 5 min

1. From Cobra or Tabletop, tuck your toes and lift your hips up and back.
2. Spread your fingers wide and press firmly into your hands.
3. Try to straighten your legs, but keep a bend in your knees if needed to keep your back straight.
4. Let your head hang loosely between your arms.
5. Pedal out your feet by bending one knee and then the other.

Alignment Tip Focus on the length of your spine rather than getting your heels to the floor.

Cool-Down — 2 min

Child's Pose

Beginner

Balasana

⏱ 2 min

1. Bring your big toes together and take your knees wide.
2. Sink your hips back onto your heels and reach your arms forward.
3. Rest your forehead on the mat and breathe deeply into your lower back.
4. Allow your heart rate to slow down.

Full pose guide →

Savasana

Corpse Pose

Close your eyes. Let your body be completely heavy. You have finished today's practice. Well done.

You have completed Day 8 ✓

Take a moment before you move. Notice how you feel.