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
Surya Namaskarasana (Sun Salutation Pose)
Step: Inhale, lengthen the spine and slowly arch from the lower back. Extend the spine and expand the chest. Keep the neck in line with the spine.
Awareness: Swadisthana Chakra
Benefits: Improves the flexibility of the lower back and strengthens the core muscles. Improves strength and stamina.
Mantra: Om Ravayae Namaha
Step 3
Uthana Bhujamadya Padasana (Elbows touching the floor forward bend pose)
Step: Bend forward from the hips and place the elbows on the floor. Look up in between the forearms.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves the flexibility of the hamstrings and lower back. Good traction for the spine.
Mantra: Om Suryaya Namaha
Step 3
Uthana Bhujamadya Padasana (Elbows touching the floor forward bend pose)
Step: Bend forward from the hips and place the elbows on the floor. Look up in between the forearms.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves the flexibility of the hamstrings and lower back. Good traction for the spine.
Mantra: Om Suryaya Namaha
Step 5
Uttana Adhomukha Svanasana ( Intense Downward Facing Dog)
Step: Place the palms in straight line with the shoulders and bring the left leg back and raise the left leg up toward the ceiling. Arch the back and the shoulders to bring the head touching the right shin bone.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Neutralizes the back and improves upper body strength.Good stretch for the hips, hamstrings and the calves. Strengthens the shoulders and the arms.
Mantra: Om Khagaya Namaha
Step 6
Hasta Pada Nirakunjasana (Arms holding the leg Heart Pose)
Step: Place the knees chest and chin on the floor. Raise the right leg up and hold the right ankle with the right hand. Bend the left knee and hold the left ankle with the left hand.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Opens the chest and improves flexibility of the thoracic spine.
Mantra: Om Pushnayae Namaha
Step 7
Raja Kapotasana (King Pigeon Pose)
Step: Move the body forward and place the hips and the thighs touching the floor. Bring the arms back and hold the knees one by one. Arch back as much as possible and bring the feet touching the head.
Breathing: Inhale
Awareness: Swadisthana Chakra
Benefits: Strengthens the back muscles and improves the flexibility of the whole spine. Good stretch for the ribs, lungs and abdominal organs.
Mantra: Om Hiranya Garbaya Namaha
Step 8
Uttana Adhomukha Svanasana ( Intense Downward Facing Dog)
Step: Place the palms in straight line with the shoulders and bring the right leg back and raise the right leg up toward the ceiling. Arch the back and the shoulders to bring the head touching the left shin bone.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Neutralizes the back and improves upper body strength.Good stretch for the hips, hamstrings and the calves. Strengthens the shoulders and the arms.
Mantra: Om Marichayae Namaha
Step 9
Sirsa Pada Veerasana(Head to Feet Warrior Pose)
Step: Bring the right leg forward and place the right knee above the right foot. Arch the back from the sacrum and bend the left knee. Hold the left foot with the left hand and touch the foot to the head. Stretch the right arm up and back.
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Strengthens the spine and opens the hip joints. Good stretch for the quadriceps and the abdominal organs.
Mantra: Om Adityaya Namaha
Step 10
Uthana Bhujamadya Padasana (Elbows touching the floor forward bend pose)
Step: Bend forward from the hips and place the elbows on the floor. Look up in between the forearms.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves the flexibility of the hamstrings and lower back. Good traction for the spine.
Mantra: Om Savitre Namaha
Step 11
Surya Namaskarasana (Sun Salutation Pose)
Step: Inhale, lengthen the spine and slowly arch from the lower back. Extend the spine and expand the chest. Keep the neck in line with the spine.
Awareness: Swadisthana Chakra
Benefits: Improves the flexibility of the lower back and strengthens the core muscles. Improves strength and stamina.
Mantra: Om Arkaya 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
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