Sun Salutation A

How to do it

Stand at the front of the mat in Mountain. Inhale, sweep the arms overhead into Upward Salute. Exhale, fold forward — Standing Forward Fold. Inhale, lift halfway, spine long. Exhale, step or float back to Plank, then lower to the floor. Inhale, lift the chest into Cobra (hips stay grounded). Exhale, press back to Downward-Facing Dog. Hold for one breath. Inhale, step or float to Halfway Lift. Exhale, fold. Inhale, sweep up to Upward Salute. Exhale, return to Mountain. That's one round. Repeat for as many rounds as the practice asks for.

Why it's good for runners

In just a few minutes Sun A mobilizes hips, hamstrings, calves, shoulders, and spine — every joint and chain that running loads — without sitting you down on the mat. It's the most efficient pre-run warm-up in the catalog.

Common mistakes

Don't rush the breath to match the movement — slow the movement to match the breath. If you're panting, the flow is too fast. And don't grind through Cobra with your hips off the floor; that's Up Dog and it's a different pose. In Sun A, hips and pelvis stay grounded.