Lower back, upper back, neck, hips, knees, ankles, shoulders and wrists
Surya A: Ashtanga
A vigorous flowing sequence that builds full-body strength, flexibility, and coordination through dynamic transitions, connecting breath with powerful movement.
Ways to adjust it
- Knees-down Chaturanga
- Cobra instead of Upward Dog
- Step-back instead of jump-back
- Modified lunge depth
- Fists throughout
- Forearm Plank
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Surya A: Chair Supported
- Surya A: Gentle / Modified
- Surya A: Hatha
- Surya A: Knee Down
- Surya A: Little Sun Salutation
- Surya A: Midline Focus
- Surya A: Shoulder Reduced
- Surya A: Spine Neutral
- Surya A: Therapeutic
- Surya A: Wrist Neutral
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.