Step 1
Pranamasana (Prayer Pose)
Step: Stand tall with the palms in 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
Peraiyasana (Crescent Moon Pose)
Step: Inhale, Keep the hands on the waist, expand the chest and the shoulders backwards, extend the neck up and slowly arch the back.
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. Slightly bend the knees and gaze up at the big toes.
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
Ardha Veerasana (Warrior Pose – Half)
Step: Bring the left leg back and place the balls of the left foot on the floor. Keep the right knee on top of the heel. Place the palms besides the right foot and look forward.
Mantra: Om Bhanavae Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hips, quadriceps and strengthens the legs.
Step 5
Adhomukha Svanasana ( Downward Facing Dog Pose)
Step: Place the palms in line with the shoulders and extend the arms, shoulders and the back up towards the hips. Slightly bend the knees and raise the heels off the floor.
Mantra: Om Khagaya Namaha
Breathing: Exhale
Awareness: Vissudhi Chakra
Benefits: Strengthens the arms and shoulders. Improves over all body alignment. Tones up arms and upper body muscles.
Step 6
Namaskarasana (Salutation Pose)
Step: Slowly place the knees on the floor and hips on the heels. Extend the torso forward and place the forehead on the floor.
Mantra: Om Pushnae Namaha
Breathing: Normal Breathing
Awareness: Manipura Chakra
Benefits: Relaxes the legs, stretches the back muscles and stimulates the abdominal organs.
Step 7
Bhujangasana (Cobra Pose)
Steps: Slowly move the body forward and place the thighs and the groins touching the floor. Slightly bend the elbows and slowly arch the back as much as possible.
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.
Step 8
Adhomukha Svanasana ( Downward Facing Dog Pose)
Step: Place the palms in line with the shoulders and extend the arms, shoulders and the back up towards the hips. Slightly bend the knees and raise the heels off the floor.
Mantra: Om Marichayae Namaha
Breathing: Exhale
Awareness: Vissudhi Chakra
Benefits: Strengthens the arms and shoulders. Improves over all body alignment. Tones up arms and upper body muscles.
Step 9
Ardha Veerasana (Warrior Pose – Half)
Step: Bring the right leg back and place the balls of the right foot on the floor. Keep the left knee on top of the heel. Place the palms besides the left foot and look forward.
Mantra: Om Adityaya Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hips, quadriceps and strengthens the legs.
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. Slightly bend the knees and gaze up at the big toes.
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
Peraiyasana (Crescent Moon Pose)
Step: Inhale, Keep the hands on the waist, expand the chest and the shoulders backwards, extend the neck up and slowly arch the back.
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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