If you could only choose one movement to make your whole body more flexible, choose Sun Salutation A from yoga. It is a short flowing sequence that lengthens the back line, front line, and side lines of the body while building gentle heat. It links breath with motion, which helps muscles and fascia relax and accept stretch. It also scales for beginners and can be loaded or slowed for advanced mobility work.

Why Sun Salutation A works

• Covers all major chains: calves, hamstrings, glutes, spinal erectors, lats, chest, hip flexors, and shoulders
• Alternates flexion and extension of the spine so tissues hydrate and glide
• Uses rhythmic breathing to reduce guarding and improve range
• Easy to repeat in sets for progressive time under tension
• Needs no equipment and fits in small spaces

How to do one smooth cycle

1. Mountain
   Stand tall, feet hip width or together. Inhale and reach arms up. Grow long through the sides of your body.
2. Forward fold
   Exhale and hinge from the hips. Knees may bend. Let the head hang. Feel a stretch in calves and hamstrings.
3. Half lift
   Inhale and lengthen the spine flat, hands on shins or thighs. Think long back and active core.
4. Plank
   Exhale, step or lightly hop back. Press the floor away. Neck long.
5. Lower
   Inhale, then lower with control to the floor or to a low pushup. Knees can come down for support.
6. Upward facing dog or cobra
   Inhale and open the chest. Hips may lift in up dog or stay grounded in cobra. Feel the front of the body lengthen.
7. Downward facing dog
   Exhale and lift hips back. Pedal the heels. Press through hands and lengthen the spine.
8. Step forward and half lift
   Inhale, step to the front and lengthen the spine again.
9. Forward fold
   Exhale, soften into the hamstrings.
10. Mountain
    Inhale, rise with a strong hinge and reach up. Exhale, arms by your sides.

Move slowly at first, then settle into a calm breath pattern. Aim for nasal breathing. One full cycle takes about 30 to 60 seconds.

Scaling for every body

• Tight hamstrings: Bend knees generously in folds and down dog
• Sensitive wrists or shoulders: Use fists or yoga blocks, or drop to forearms in plank
• Limited spinal extension: Choose cobra instead of up dog and keep elbows slightly bent
• Balance support: Practice near a wall for light fingertip contact in folds

Make it more effective

• Tempo: Hold down dog for 3 to 5 breaths each round to deepen calves, hamstrings, and lats
• Pulses: In half lift, add small hip hinge pulses to mobilize hamstrings
• Contract relax: In forward fold, gently engage hamstrings for 5 seconds, then release deeper on the exhale
• Loaded option: Wear a light backpack or hold a small weight at the chest for extra fascial tension, used thoughtfully

Programming for flexibility gains

• Daily quick start: 5 cycles upon waking
• Focused flexibility block: 3 sets of 5 cycles, resting 1 minute between sets
• Desk breaker: 3 cycles every 60 to 90 minutes during long sitting days
• Recovery day: 10 to 15 relaxed cycles with slow breathing

Consistency matters more than intensity. Aim for at least five days per week.

Common mistakes to avoid

• Forcing the stretch rather than breathing into it
• Rounding the low back in folds instead of hinging at the hips
• Letting shoulders creep toward ears in plank and down dog
• Skipping the half lift, which lengthens the spine and protects the back

The takeaway

Sun Salutation A earns the title because it is complete, repeatable, and adaptable. Practice it most days and you will see smoother hips, longer hamstrings, a more open chest and shoulders, and a spine that moves with ease. Breathe steadily, respect your limits, and let consistency do the work.