Power Yoga: Sun Salutations A and B
A power yoga practice in which students learn and link Sun Salutations A and B, pairing each movement with an inhale or an exhale. It builds arm and leg strength, spinal mobility and breath control.
How to play
- Each student on a mat, in staggered rows; 3 minutes of seated nasal breathing, counting 4 on the inhale and 4 on the exhale.
- Teach Sun Salutation A in parts (6 min): mountain, arms overhead, forward fold, halfway lift, plank, lower through chaturanga or on the knees, cobra or upward dog, and downward dog for 5 breaths.
- Run 3 Sun Salutation A rounds in a row while you cue the breath out loud: 'inhale, arms up; exhale, fold.'
- Teach Sun Salutation B (6 min): add chair pose at the start and Warrior I on each side after downward dog.
- Link 3 Sun Salutation B rounds at the class's breathing pace, with no talking between poses except for cues.
- Finish with 3 minutes in child's pose and lying down, noticing pulse and breathing.
Rules
- Each movement gets one breath; if you run out of air, hold the pose and breathe.
- Never force a stretch: bend your knees in forward folds as much as you need.
- When lowering from plank, keep elbows close to the body and the core engaged.
Variations
Easier
Lower from plank with knees down and do only 2 rounds of each salutation.
Standard
Three rounds of A and three rounds of B, paced by the breath.
Harder
Hold each Warrior I for 5 breaths and jump back from the fold to plank.
Adaptations
- Limited mobility: perform the arm and torso sequence seated in a chair with the same breathing pattern.
- Visual impairment: place the student next to the teacher for precise verbal cues and hands-on help if they welcome it.
- Limited flexibility or strength: use blocks or books under the hands and keep the knees down in plank.
Learning goals
- Perform the sun salutation poses with good alignment.
- Coordinate movement with breath in a continuous sequence.
- Learn a power yoga practice they can do independently.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
The most common error is a sagging plank on the way down, so teach the knees-down version first. Always cue by breath rather than the clock so the class sets the pace.
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