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34-Minute Ashtanga Yoga: Sun Salutations to Closing Poses

34-Minute Ashtanga Yoga: Sun Salutations to Closing Poses — video by KinoYoga Play · 33:33

Video by KinoYoga on YouTube · Open on YouTube

A brisk traditional Ashtanga practice: Sun Salutations A and B, the standing sequence with five-breath holds, a few seated poses and the closing series, with light hops back and forward. Best once you know the basics; you can step instead of hopping and cross your legs instead of lotus.

  • 34 min
  • Intermediate
  • High impact (jumping)
  • mat
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Step by step 13

Tap a time to watch that step in the video.

  1. Sun Salutation A, five rounds: step back and forward at first, then try a light hop; five breaths in down dog. 1:20
  2. Sun Salutation B: chair pose, with warrior I on the right and left between vinyasas. 5:43
  3. Standing forward folds: hold the big toes, then slide the hands under the feet; draw the belly in. 10:32
  4. Triangle on each side, then revolved triangle, with a block under the hand if needed. 11:45
  5. Extended side angle, forearm on the thigh to start, then revolved side angle, back knee down if needed. 13:42
  6. Wide-leg forward folds, four ways: hands down, hands on the waist, fingers laced behind, then holding the toes. 16:09
  7. Pyramid with the hands in reverse prayer or holding the elbows behind you; right, then left. 18:52
  8. Standing leg raise holding the knee or big toe: forward, out to the side, then hold it up; each leg. 21:11
  9. Tree pose on each side, with the option of half lotus and reaching round to hold the elbow. 22:56
  10. Chair, then warrior I and warrior II on each side, five breaths each. 23:55
  11. Step or jump through to sit: staff pose, seated forward folds, then reverse plank. 25:46
  12. Closing: yoga mudra fold for 10 breaths, lotus or crossed legs, then lift the hips on your hands. 28:01
  13. Rest lying on your back, then hug the knees in, roll onto your side and come up to sit. 30:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw the belly in and keep the breath slow and even
  • Go only as deep as you can today; the hands or head need not reach the floor
  • If lotus is not comfortable, simply cross your legs

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 7 takes load

  • Shoulders takes loadchaturanga, down dog, reverse plank, lift-up
  • Elbows takes loadmany chaturanga lowerings
  • Wrists & hands takes loadrepeated chaturanga vinyasas, jump-backs, lift-up
  • Lower back takes loadrepeated upward dogs, forward folds
  • Hips takes loadwarriors, side angle, leg-to-hand, half lotus
  • Knees takes loadchair, warriors, hop landings, half lotus
  • Ankles & feet takes loadhops forward and back, one-leg balances
  • Upper back movesrevolved triangle and side angle twist
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Walk the feet instead of hopping; cross the legs instead of lotus; blocks for the hands

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by KinoYoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety