If you’re new to Yoga Flow, the Sun Salutation (Surya Namaskar) is your essential starting point. It’s the sequence that connects breath to movement, warms the entire body, and serves as the backbone for nearly every yoga class.
At TrainHer by Ivane, we use yoga not just for flexibility and stress relief, but also to improve core engagement and complement your Personal Training strength work. The Sun Salutation is the perfect way to build that mind-body connection.
Don’t feel intimidated by the Sanskrit names! We’re breaking down this powerful sequence into simple, step-by-step movements designed for beginners.
Why Start with the Sun Salutation?
The Sun Salutation is far more than just stretching; it’s a dynamic warm-up that provides immense benefits:
Full-Body Warm-Up: It systematically stretches and strengthens every major muscle group, preparing your body for a deeper practice or a strength session.
Boosts Energy: It stimulates the cardiovascular system and warms the core, making it a fantastic sequence to start your day or boost your energy mid-afternoon.
Connects Breath: It establishes the crucial yogic principle of moving with your breath, which is key to finding Flow State and managing stress.
The Foundational Sun Salutation (A-Type) Breakdown
Follow these 7 primary poses, linking them with one breath per movement:
| Step | Pose Name (Sanskrit) | Breath | Action & Focus |
| 1. | Mountain Pose (Tadasana) | Inhale | Stand tall at the front of your mat. Root down through your feet. |
| 2. | Upward Salute (Urdhva Hastasana) | Inhale | Sweep your arms up and overhead. Look toward your hands. |
| 3. | Standing Forward Bend (Uttanasana) | Exhale | Hinge from the hips, folding forward. Let your head hang heavy. Soft bend in the knees is fine! |
| 4. | Halfway Lift (Ardha Uttanasana) | Inhale | Place hands on shins or thighs. Straighten your spine, pulling your chest forward. |
| 5. | High Plank (Phalakasana) | Exhale | Step or jump back to a high plank position. Shoulders stacked over wrists. Engage your Core Base! |
| 6. | Low Push-Up (Chaturanga Dandasana)* | Exhale | Knees, Chest, Chin variation for beginners. Lower down with control. Keep elbows tucked close to your ribs. |
| 7. | Cobra Pose (Bhujangasana) | Inhale | Press tops of feet into the floor. Lift chest gently, keeping elbows bent. |
| 8. | Downward-Facing Dog (Adho Mukha Svanasana) | Exhale | Tuck toes, lift hips up and back, forming an inverted V-shape. Peddle your feet gently. |
| 9. | Halfway Lift (Ardha Uttanasana) | Inhale | Step or jump feet to hands. Lengthen the spine. |
| 10. | Standing Forward Bend (Uttanasana) | Exhale | Fold forward. |
| 11. | Upward Salute (Urdhva Hastasana) | Inhale | Sweep arms up to stand. |
| 12. | Mountain Pose (Tadasana) | Exhale | Bring hands to heart centre. |
**Beginner Note on Step 6: Full Chaturanga is challenging. We always recommend lowering your knees, chest, and chin first, or simply lowering straight to your belly, to build arm and core strength safely before progressing.
Integrating the Flow into Your Life
Practice is everything. Run through the Sun Salutation 3–5 times in a row:
Morning Ritual: Use it to wake up your body and improve focus before starting your busy day in Manchester.
Strength Warm-Up: Run 3 cycles as the Prepping Your Body for Resistance Training warm-up before hitting your Dumbbells Only circuit.
Stress Relief: Use it as a mindful break when you need to switch gears from high-stress thinking.
Ready to Find Your Flow?
Mastering this sequence is your key to unlocking all the powerful physical and mental benefits that yoga offers.
If you’re ready to combine this mindful movement with dedicated strength work designed for the female body and mind, explore the TrainHer by Ivane personalised training method today!
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