Step 1
Pranamasana (Prayer Pose)
Step: Stand tall with the palms Anjali Mudra in front of the chest and gaze straight at the level.
Mantra: Om Mitraya Namaha
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence and body awarensss.
Step 2
Poorna Chandrasana (Full Moon Pose)
Step: Inhale, raise the arms over the head, extend the spine up and arch the back as much as possible.
Mantra: Om Ravayae Namaha
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens chest, shoulders; improves body alignment and strengthens the back muscles.
Step 3
Baddha Padha Hasthasana (Bound Palms Joining the Feet Pose)
Step: As you exhale, fold your body forward from your hips and lock your elbows behind the legs and lengthen the spine towards floor. Look up to the 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
Eka Pada Sirsa Veerasana(Head to the ffoot Warrior Pose – One Leg variation)
Step: Bring the left leg back and rasie the arms up and with your right arm holding the left foot. stretch the left arm up towards the ceiling.
Mantra: Om Bhanavae Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra Benefits: Good stretch for the hips, quadriceps and strengthens the back and the legs.
Step 5
Parivrtta Eka PadaAdhomukha Svanasana ( Twisted one leg up 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. Raise the right leg up and twist the hip, chest and shoulders to the right side and arch the back. Slowly bend the right knee.
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. Good Stretch for the hamstrings.
Step 6
Nirakunjasana (Heart Pose)
Step: Slowly place the knees, chest and chin on the floor. stretch the arms forward straight to the shoulders.
Mantra: Om Pushnae Namaha
Breathing: Normal Breathing
Awareness: Manipura Chakra
Benefits: Good stretch for the shoulders, chest thoracic spine and activates dormant muscles in the back.
Step 7
Nirakunjasana (Heart Pose)
Step: Slowly place the knees, chest and chin on the floor. stretch the arms forward straight to the shoulders.
Breathing: Inhale
Mantra: Om Hiranya Garbhaya Namaha
Awareness: Swadhisthana Chakra
Benefits: Good stretch for the shoulders, chest thoracic spine and activates dormant muscles in the back.
Step 8
Parivrtta Eka PadaAdhomukha Svanasana ( Twisted one leg up 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. Raise the left leg up and twist the hip, chest and shoulders to the left side and arch the back. Slowly bend the left knee.
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. Good Stretch for the hamstrings.
Step 9
Eka Pada Sirsa Veerasana (Head to the ffoot Warrior Pose – One Leg variation)
Step: Bring the left leg back and rasie the arms up and with your left arm holding the right foot. stretch the left arm up towards the ceiling.
Mantra: Om Adityaya Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hips, quadriceps and strengthens the back and the legs.
Step 10
Baddha Padha Hasthasana (Bound Palms Joining the Feet Pose)
Step: As you exhale, fold your body forward from your hips and lock your elbows behind the legs and lengthen the spine towards floor. Look up to the 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
Poorna Chandrasana (Full Moon Pose)
Step: Inhale, raise the arms over the head, extend the spine up and arch the back as much as possible.
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 straight at the
eye level.
Mantra: Om Bhaskaraya Namaha
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence and body awarensss.
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