poses & sun salutations

POSE LIBRARY

We have written step-by-step instructions for many of the poses that we regularly teach including information about how you can modify the pose and when to avoid the pose.

A digital illustration of a woman with purple hair, wearing a gray shirt and yellow cardigan, sitting in front of a blank white background.
View Seated Poses
An illustration of a woman in a yoga pose with one arm extended upward and the other reaching forward, wearing a yellow top and blue pants, with short hair tied in a bun.
View Standing Poses
A person with dark skin and short hair in a yellow shirt and gray pants is performing a yoga stretch on a gray mat in a room with a light-colored floor and wall.
Illustration of a person in a yoga pose, kneeling with one leg extended and arms reaching upward.
View Kneeling Poses
A person lying face down on the ground with several colorful circles and shapes around them in an abstract art style.
Stylized illustration of a puma's face with green eyes, black nose, and detailed fur.
View Prone Poses
View Arm Support Poses
View Supine Poses

SUN SALUtATIONS

Sun Salutations are classical, flowing yoga sequences which link your breath and movement.

There a three Sun Salutations (Surya Namaskara) that we teach at Upward Frog Yoga. We also teach variations of Moon Salutations (Chandra Namaskara) too.

Click on any of the Salutations below to learn more about them.

We have written step-by-step instructions for each Sun Salutation and how the breath flows (inhale or exhale) between each pose.

For each Sun Salutation, there are also videos of the poses and how to link them together.

Sun Salutation A (Surya Namaskara A) sequence showing the poses in order around a central title graphic

SUN SALUTATION A

Surya Namaskara A

Illustration of people practicing yoga and stretching on mats with a large circular emblem that reads 'Un Salutation Surya Namaskar' in the center.

SUN SALUTATION B

Surya Namaskara B

Illustration of diverse people practicing yoga poses around a pink circular sign with white text that reads "SOUND SALUTATION" and "NAMASKAR".

SUN SALUTATION C

Surya Namaskara C