Workout

Sun Salutation A

15 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Vinyasa Flow

Surya Namaskar A — the foundational 12-pose flow practiced in Ashtanga, Vinyasa, and most modern yoga traditions. Each round synchronises breath with movement:…

beginner~15 minYoga mat

#yoga#sun salutation#surya namaskar#vinyasa#flow#breathing

Workouts

WARM-UP

Standing Breath Awareness

eyes closed, feel the breath

Neck Rolls

3 each direction

Shoulder Rolls

5 forward / 5 back

Standing Forward Fold (loose)

knees slightly bent, hang heavy

SUN SALUTATION A

Tadasana (Mountain Pose)

stand tall, arms at sides

Urdhva Hastasana (Upward Salute)

inhale — sweep arms overhead

Uttanasana (Standing Forward Fold)

exhale — hinge at hips, fold deep

Ardha Uttanasana (Half Lift)

inhale — lengthen spine, flat back

Chaturanga Dandasana (Low Plank)

exhale — step/jump back, lower slowly

Urdhva Mukha Svanasana (Upward Dog)

inhale — roll over toes, open chest

Adho Mukha Svanasana (Downward Dog)

exhale — 5 breaths, pedal heels

Ardha Uttanasana (Half Lift)

inhale — step/jump forward, flat back

Uttanasana (Standing Forward Fold)

exhale — deep fold

Urdhva Hastasana (Upward Salute)

inhale — sweep arms up, slight backbend

Tadasana (Mountain Pose)

exhale — return to standing

COOL-DOWN

Uttanasana (Forward Fold Hold)

relax head and neck fully

Malasana (Yogi Squat)

heels down if possible, hands in prayer

Savasana (Corpse Pose)

lie flat, completely still