MobilityBWMat
Traditional yoga vinyasa sequence linking a standing forward fold, plank, chaturanga, upward dog, and downward dog into one breath-synced flow — an efficient full-body warmup.
Demo: Yoga tutorial channel
Sets
1
Reps
3-5 full rounds
Rest
0s
Contraindications
Wrist pain in plank/downward dog — regress to forearms or reduce load.Setup
Stand tall at the front of the mat, arms at sides.
Execution
- 1Inhale, sweep the arms overhead; exhale, fold forward over the legs
- 2Inhale halfway lift (flat back); exhale step or jump back to plank
- 3Lower with control to the floor (or knees-chest-chin), inhale into upward-facing dog/cobra
- 4Exhale, push back into downward dog and hold for several breaths
- 5Step or hop forward, inhale halfway lift, exhale fold, inhale return to standing
Key cues
- Let the breath drive every transition
- Keep the core engaged through the plank and cobra phases
- Push the hips up and back in downward dog, heels reaching toward the floor
- Move with control, not momentum
Common faults
- Sagging the low back in plank or cobra
- Rushing the flow instead of syncing with breath
- Shrugging the shoulders in downward dog instead of externally rotating
- Skipping the halfway lift, going straight to full fold
Tweaks
- Add a knee-to-chest step-through for a beginner regression of the plank transition
- Hold each position longer for a slower, more stretch-focused version
- Chain multiple rounds together as a full warmup flow
Regressions
Progressions
Muscles
Primary: Full-Body — Shoulders, Hamstrings, Core, Back
Secondary: Calves, Wrists
Notes
One of the most time-efficient full-body warmups available — hits nearly every major joint in under 60 seconds per round.
Sources
- How to do a Sun Salutation A | Yoga for Beginners Pose Tutorial
- Sun Salutation A: Alignment, Breath, & Flow Tutorial for Beginners | Yoga With Paige
Attribution: Traditional yoga vinyasa sequence (Surya Namaskar A)