Full body
Sun Salutation
The Sun Salutation is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 15%, hip flexors 14% and gluteus maximus 10%.
How to do it
- Stand tall at the front of a mat and reach both arms overhead as you breathe in.
- Fold forward over the legs as you breathe out, hands to the floor.
- Step or jump back to a plank and lower to the mat.
- Press up into a cobra or upward facing dog, then push the hips back into a downward facing dog for a few breaths.
- Walk the feet to the hands, roll up to standing and repeat for 60 to 90 seconds.
Tips
- Link one movement to each breath.
- Bend the knees in the fold if the hamstrings are tight.
Common mistakes
- Holding the breath or rushing through the flow.
- Letting the hips sag when lowering from the plank.
Muscles worked by the Sun Salutation
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Walking the hands out to a plank and back. Multi-joint warm-up sequences (lunges with a twist, inchworms, sun salutations) move the hips, hamstrings, spine and shoulders in one flow.
Sun Salutation alternatives
Same equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the Sun Salutation work?
Mainly the hamstrings (biceps femoris) and hip flexors. The gluteus maximus, adductors, hamstrings (semitendinosus/-membranosus) and obliques assist.
Is the Sun Salutation good for beginners?
The Sun Salutation is rated intermediate. If you are new, learn the Inchworm first and build up from there.
What is a good alternative to the Sun Salutation?
For example the Inchworm, Walking Lunge with Twist and Frankenstein Walk. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.