Step 1
Pranamasana ( Prayer Pose)
Step: Stand tall with the feet together with the palms together in Anjali mudra in front of the chest.
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body balance and courage.
Mantra: Om Mitraya Namaha
Step 2
Ardha Chandrasana( Half moon pose )
Step: Inhale, raise the arms over the head and extend the spine up as much as possible and arch the back.
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and back muscles.
Mantra: Om Ravayae Namaha
Step 3
Uttana Pada Hasthasana ( Bound Arms joining the leg pose )
Step: Bend forward from the hips and place the palms under the feet on the floor and bend
the elbows sideways tobogã inflavel and extend the spine and expand the chest.
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hamstrings.
Opens the lower back and stimulates the abdominal organs
Mantra: Om Suryaya Namaha
Step 4
Eka Pada Baddha Veerasana ( One leg bound warrior pose )
Step: Bring the right leg back and bend the right leg with the right arm and bring the right
heel closer to the right hip. Raise the left arm up and extend the spine up.
Breathing: Inhale
Awareness: Swadisthana Chakra
Benefits: Improves back alignment and good giochi gonfiabili stretch for the right quadriceps, ribs, intercostal muscles and abdominal organs.
Mantra: Om Bhanavae Namaha
Step 5
Uthitha Dhandasana ( Lifted plank pose )
Step: Place the palms under the shoulders and keep the neck, back, hips and the legs in a
straight line.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Strengthens and tones the arms , shoulders and the back muscles.
Mantra: Om Khagaya Namaha
Step 6
Chaturanga Dhandasana ( Four legged plank pose)
Step: Bend the elbows and bring the shoulders parallel to the elbows. Keep the neck, back,
hips and the legs parallel to the floor.
Breathing: Normal breathing
Awareness: Manipuraha Chakra
Benefits: Strengthens and tones the arms, shoulders and the back muscles.
Mantra: Om Khagaya Namaha
Step 7
Eka Pada Baddha Bhujangasana ( One leg bound cobra pose )
Step: Inhale, move the body forward and come to the cobra pose. Bend the right knee and hold the right foot and bring it closer to the right hip. Raise the chest and chin up and look up to the ceiling.
Breathing: Inhale
Awareness: Swadisthana Chakra
Benefits: Improves the natural curvature of the spine. Good stretch for the quadriceps, chest and abdominal area. Rejuvenates the whole body and mind.
Mantra: Om Pushnayae Namaha
Step 8
Adhomukha Svanasana ( Downward facing dog pose )
Step: Raise the hips up and slowly arch the chest towards the knees and fold the hips
forward. Extend the spine up towards the ceiling
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Strengthens the arms , shoulders and the back muscles. Good stretch for the hamstrings and calf muscles.
Mantra: Om Hiranya Garbaya Namaha
Step 9
Eka Pada Baddha Veerasana ( One leg bound warrior pose )
Step: Bring the right leg forward and bend the left leg with the left arm and bring the left
heel closer to the left hip. Raise the right arm up and extend the spine up.
Breathing: Inhale
Awareness: Swadisthana Chakra
Benefits: Improves back alignment and good stretch for the left quadriceps, ribs, intercostal muscles and abdominal organs.
Mantra: Om Marichayae Namaha
Step 10
Uttana Pada Hasthasana ( Bound Arms joining the leg pose )
Step: Bring the left leg forward and keep thefeet together and bend forward from the hips
and place the palms under the feet on the floorand bend the elbows sideways and extend the spine and expand the chest.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hamstrings. Opens the lower back and stimulates the abdominal organs.
Mantra: Om Adityaya Namaha
Step 1 1
Ardha Chandrasana ( Half moon pose )
Step: Inhale raise the arms over the head and extend the spine up as much as possible and
arch the back.
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and
back muscles.
Mantra: Om Savitre Namaha
Step 12
Pranamasana( Prayer Pose )
Step: Stand tall with the feet together with the palms together in Anjali mudra in front of the chest.
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body balance and courage.
Mantra: Om Bhaskaraya Namaha
Other