It is recommended to warm up before entering sundial pose by practicing any of the following: pigeon pose, king pigeon pose, boat pose, crab pose, wheel pose, cobbler pose, runner's lunge, as well as any others that open the hips, shoulders and chest.
Practicing sundial pose is a powerful hip, chest and groin opener. It stretches the spine, hamstrings and shoulders while lengthening the side body.
It may be a challenging pose for beginners as it involves significant core strength, flexibility and balance. For yogis new to this asana, mastering simpler hip openers and hamstrings stretches is recommended. It's okay to keep the lifted leg bent at first and/ or use a yoga strap to grasp the foot. For more advanced yogis who wish to deepen the pose or want a more challenging version, mindfully extend the bottom leg to the front on the mat.