Free printable
Sun Salutation A and B printable cards
These two printable cards show Sun Salutation A and Sun Salutation B as numbered line figures, with the name of each step and whether you breathe in or out. Sun A has 11 positions; Sun B has 19, adding Chair Pose and Warrior I on both sides. Print them on A4 and keep them beside your mat.
Sun Salutation A: 11 positions
- Mountain PoseBreathe outStand tall, feet together or hip-width apart.
- Upward SaluteBreathe inSweep the arms up overhead.
- Standing Forward BendBreathe outFold from the hips, knees bent as much as you need.
- Half LiftBreathe inHands to the shins, lengthen the back.
- Four-Limbed Staff PoseBreathe outStep back to Plank and lower halfway, or knees, chest and chin.
- Upward-Facing DogBreathe inOr Cobra, with the legs resting on the mat.
- Downward-Facing DogBreathe outStay for five breaths.
- Half LiftBreathe inStep the feet to the hands and lift halfway.
- Standing Forward BendBreathe outFold again.
- Upward SaluteBreathe inRise all the way up, arms overhead.
- Mountain PoseBreathe outArms down. That is one round.
Sun Salutation B: 19 positions
- Mountain PoseBreathe outStand tall, feet together or hip-width apart.
- Chair PoseBreathe inBend the knees and reach the arms up.
- Standing Forward BendBreathe outStraighten the legs as much as feels fine and fold.
- Half LiftBreathe inHands to the shins, long back.
- Four-Limbed Staff PoseBreathe outStep back and lower, or knees, chest and chin.
- Upward-Facing DogBreathe inOr Cobra.
- Downward-Facing DogBreathe outLift the hips.
- Warrior I, right sideBreathe inStep the right foot forward, back heel down, arms up.
- Four-Limbed Staff PoseBreathe outHands down, step back and lower.
- Upward-Facing DogBreathe inOr Cobra.
- Downward-Facing DogBreathe outLift the hips.
- Warrior I, left sideBreathe inStep the left foot forward, arms up.
- Four-Limbed Staff PoseBreathe outHands down, step back and lower.
- Upward-Facing DogBreathe inOr Cobra.
- Downward-Facing DogBreathe outStay for five breaths.
- Half LiftBreathe inStep to the hands, lift halfway.
- Standing Forward BendBreathe outFold.
- Chair PoseBreathe inBend the knees, arms up.
- Mountain PoseBreathe outStraighten the legs, arms down. One round.
What changes between Sun Salutation A and B?
Sun Salutation A is the shorter loop: up, fold, step back, lower, lift the chest, Downward-Facing Dog, and back to standing. Sun Salutation B starts and ends in Chair Pose instead of with straight legs, and adds Warrior I on each side, with a full step back and lower between them. That makes B longer and warmer, which is why many vinyasa and Ashtanga-based classes do two or three rounds of A before moving on to B.
Teachers vary the details. Some use Cobra instead of Upward-Facing Dog, some step forward and others hop, and some add a breath where the cards show one. Follow your teacher in class; the cards show a common version so you have something reliable at home.
How do you practise with the cards?
- Read across the card once before you move, so you know where each breath goes.
- Move once per breath. If you need an extra breath anywhere, take it; the breath sets the pace, not the count.
- Start with two or three rounds of A. When those feel steady, add one or two rounds of B.
- Stay for five breaths in the final Downward-Facing Dog of each round, then walk or step forward.
- If you want something to keep time, the Sun Salutation timer paces the rounds for you.
What are the easier options?
- Lower with the knees down: knees, chest and chin to the mat instead of Four-Limbed Staff Pose.
- Choose Cobra, with the elbows bent and the legs on the mat, instead of Upward-Facing Dog.
- Step back and forward one foot at a time instead of jumping.
- In the Half Lift, slide the hands up to the shins so the back can stay long, or put the hands on blocks.
- In Warrior I, shorten the stance if the back heel lifts or the knee feels pulled.
Where can you learn each step in detail?
The Sun Salutation pose page walks through the sequence one breath at a time, with the common mistakes. For the individual shapes, see Downward-Facing Dog, Chair Pose and the Warrior poses. If you want to know the poses by name before you start, the beginner pose chart covers most of them.
How do you print it?
- Both cards are A4 landscape. Print at actual size (100%) and choose landscape if your printer does not pick it up automatically.
- Print them back to back on one sheet of card and you have A on one side and B on the other.
- Laminate the card or slip it into a plastic sleeve if it will sit beside a hot yoga mat.
Looking for something else to print? The resource library also has standing, seated and balance pose charts, class checklists and the 30-day challenge calendar.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety. Last reviewed 2 October 2026.
This page feeds the Sun Salutation round timer.
Questions
Do I need to finish Sun Salutation A before learning B?
It helps. B repeats every part of A and adds Chair Pose and Warrior I, so once A feels steady, B is mostly a matter of remembering the order. Use the card until it is.
Why does the Sun Salutation B card show Warrior I facing the other way?
The second Warrior I is the left side. The figure is mirrored so you can see at a glance that the other foot steps forward.
Can I use Cobra instead of Upward-Facing Dog on the card?
Yes. Cobra keeps the legs and hips on the mat and asks less of the wrists and lower back. Many classes offer it as the standard option.
Why does Sun Salutation A have 11 positions and not 12?
Different traditions count it differently. The classical hatha Sun Salutation is often taught as 12 positions, with a lunge stepping back and forward and knees, chest and chin lowered to the floor. The A card follows the shorter Ashtanga-style flow, which steps or jumps straight back to Plank, so it has 11.
How do you do a Sun Salutation correctly?
Link one movement to each breath and keep it slow enough to stay smooth. Bend the knees as much as you need in the forward folds, lower halfway or to knees, chest and chin rather than collapsing in Four-Limbed Staff, and use Cobra if Upward-Facing Dog strains the lower back. Stay in Downward-Facing Dog for five breaths.
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