Sun Salutation
The sun salutation is a flowing sequence — reach tall, fold, half-lift, step to plank, lower, chest-up, hips-back, and return to standing — that mobilises the hamstrings, spine, shoulders, and calves in one continuous loop. Maddy uses it as a full-body warm-up round and an active-recovery staple. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 slow rounds with 3-s holds in each position | 30 s between rounds |
| Muscle | 4-5 continuous rounds | as needed |
| Endurance | 8-10 continuous rounds at an even breath pace | none |
Level — Beginner
Beginner-accessible with knee-down modifications; the breath-movement link is the real learning curve.
Proper form — 5 cues
- Link one breath to each position — the breath sets the pace, not the clock.
- In the forward fold, let the knees bend as much as needed to keep the spine long.
- At the half-lift, slide hands to shins and pull the chest forward until the back flattens.
- In the hips-back position, press the chest toward the thighs and reach the heels toward the floor.
- Step — don't jump — the feet between the hands to rise until the sequence is smooth.
Breathing: Inhale on every lengthening position, exhale on every fold and lower — the sequence is built around this alternation.
The 3 mistakes Maddy corrects most
Common questions
Is the sun salutation a workout or a warm-up?
It scales to both. Two or three rounds before training mobilises nearly every joint you are about to load, which is how Maddy programs it most often. Run eight to ten continuous rounds and it becomes light full-body conditioning in its own right — appropriate for recovery days when you want movement without loading. The sequence is identical; only the dose changes.
Can beginners do a full sun salutation?
Yes, with two standard modifications: bend the knees freely in every fold, and lower from plank with knees on the floor. Neither changes the sequence, and both disappear naturally as hamstring flexibility and pressing strength build. Expect the flow to feel clunky for the first week — the coordination between breath and movement is itself the skill being trained.
How many rounds should I do each morning?
Three unhurried rounds take most people under five minutes and cover the spine, hamstrings, calves, and shoulders — a sensible daily minimum. If you have more time or are using it before a training session, five rounds with the last two at a slightly quicker pace leaves you warm without any fatigue that would cut into the workout.
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