Step 1
Pranamasana (Prayer Pose)
Step: Stand tall with the palms Anjali Mudra in front of the chest and gaze straight at the eye level.
Mantra: Om Mitraya Namaha
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence and courage.
Step 2
Hasta Uttanasana (Arms Raised up Pose)
Step: As you inhale, raise your arms above the shoulders and extend your whole body up and Keep your palms facing each other.
Mantra: Om Ravayae Namaha
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens chest, shoulders; improves body alignment and strengthens the back muscles.
Step 3
Padha Hasthasana (Palms Joining the Feet Pose)
Step: As you exhale, fold your body forward from your hips and hold your ankles with the elbows pointing backward. Extend your back from the waist towards the floor and bring the face closer to the legs.
Mantra: Om Suryaya Namaha
Breathing: Exhale
Awareness: Swadhisthana Chakra
Benefits: Lengthens the hamstrings, opens the lower back and improves blood circulation to the abdominal organs
Step 4
Parivrtta Veerasana (Twisted Warrior Pose)
Step: Bring the left leg back and keep the right knee on top of the heel. Bring the left arm lock the right leg and press the palms together. Twist your body to the left and face up.
Mantra: Om Bhanavae Namaha
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and helps stimulate all the abdominal organs. Relieves constipation
Step 5
Dhandasana (Plank Pose)
Step: Place the palms straight below the shoulders and keep the back and the legs in a straight line. Engage the abdomen and back muscles.
Mantra: Om Khagaya Namaha
Breathing: Inhale
Awareness: Mooladhara
Benefits: Strengthens the arms and shoulders. Improves over all body alignment. Tones up arms and upper body muscles.
Step 6
Chaturanga Dhandasana (Four legged Plank Pose)
Step: Slowly lower the shoulders down bring the whole body inline with the elbow height. Maintain the body in a straight line as a plank.
Mantra: Om Pushnae Namaha
Breathing: Exhle
Awareness: Manipura Chakra
Benefits: Strengthens the arms and shoulders. Improves over all body alignment. Tones up the back , abdomen and the chest muscles.
Step 7
Urdhva Mukha Svanasana ( Upward Facing Dog)
Steps: Press the palms on the floor and raise the chest forward and up towards the ceiling. Open the chest raise the chin up. Engage your thighs and the buttocks muscles and keep the knees off the floor.
Breathing: Inhale
Mantra: Om Hiranya Garbhaya Namaha
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and the ribcage. Good stretch for the abdominal organs and improves breathing capacity of the lungs. Strengthens the back muscles and legs.
Step 8
Parvatasana (Mountain Pose)
Step: Place the palms in line with the shoulders. Keep the legs together and press the heels on the floor. Keep the head inline with the arms and extend the whole body up away from the floor.
Mantra: Om Marichayae Namaha
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Good stretch for the calves and hamstring muscles; strengthens the arms, shoulders and the back muscles.
Step 9
Parivrtta Veerasana (Twisted Warrior Pose)
Step: Bring the left leg forward and bring your right arm locking the left leg. Press the palms together and turn the body to the left side.
Mantra: Om Adityaya Namaha
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and helps stimulate all the abdominal organs. Relieves constipation
Step 10
Padha Hasthasana (Palms Joining the Feet Pose)
Step: As you exhale, fold your body forward from your hips and hold your ankles with the elbows pointing backward. Extend your back from the waist towards the floor and bring the face closer to the legs.
Mantra: Om Savitre Namaha
Breathing: Exhale
Awareness: Swadhisthana Chakra
Benefits: Lengthens the hamstrings, opens the lower back and improves blood circulation to the abdominal organs
Step 11
Hasta Uttanasana ( Arms Raised up Pose)
Step: As you inhale, raise your arms above the shoulders and extend your whole body up and Keep your palms facing each other.
Mantra: Om Arkaya Namaha
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens chest, shoulders; improves body alignment and strengthens the back muscles.
Step 12
Pranamasana (Prayer Pose)
Step: Stand tall with the palms in Anjali Mudra in front of the chest and gaze straigh t at the eye level.
Mantra: Om Bhaskaraya Namaha
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence and courage.
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