Sun Salutation Builder — 40 Min

A 40-minute intermediate yoga session focused on sun salutation builder. Follow the timed pose sequence at a comfortable pace; modifications and breaks are enco

Duration

40 min

Difficulty

intermediate

Equipment

yoga mat

Muscle groups

back, full-body, legs

Exercises

1. 1. Mountain Pose

   1 sets · 4 min total (both sides where applicable) reps

   Stand tall, relax shoulders, and breathe evenly. Move without pain; breathe normally.

2. 2. Sun Salutation A

   1 sets · 4 min total (both sides where applicable) reps

   Move slowly through mountain, fold, half lift, plank, cobra, and down dog; adapt as needed. Move without pain; breathe normally.

3. 3. Sun Salutation B

   1 sets · 4 min total (both sides where applicable) reps

   Move through chair, fold, plank, cobra, down dog, and short warrior sequences with control. Move without pain; breathe normally.

4. 4. Warrior I

   1 sets · 4 min total (both sides where applicable) reps

   Ground rear heel, square hips gently, and raise arms; repeat both sides. Move without pain; breathe normally.

5. 5. Warrior II

   1 sets · 4 min total (both sides where applicable) reps

   Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

6. 6. Downward-Facing Dog

   1 sets · 4 min total (both sides where applicable) reps

   Lift hips up and back; soften knees and lengthen the spine. Move without pain; breathe normally.

7. 7. Cobra Pose

   1 sets · 4 min total (both sides where applicable) reps

   Press lightly through palms and lift chest without compressing lower back. Move without pain; breathe normally.

8. 8. Child’s Pose

   1 sets · 4 min total (both sides where applicable) reps

   Sit hips toward heels, extend arms, and breathe into the back ribs. Move without pain; breathe normally.

9. 9. Savasana

   1 sets · 8 min total (both sides where applicable) reps

   Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.