Step 1 : Pranamasana (Salutation 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: Inhale
Awareness: Anahata Chakra
Benefits: Helps Improve Strength, Stability, Self Confidence and Courage
Step 2 : Parivrtta Chandrasana (Revolved Moon Pose)
Step: Inhale, place right hand behind the waist and stretch the left arm in front of the chest, as you exhale twist the body to the right side and arch back. Slightly bend the knees.
Mantra: Om Ravayae Namaha
Breathing: Inhale and as you exhale twist the body.
Awareness: Swadhisthana Chakra
Benefits: Strengthens the lower back and stimulates the abdominal organs.
Step 3 : Pada Hasthasana (Palms joining the feet pose)
Step: As you exhale, fold your body forward from your hips and hold the ankles. Extend the spine longer and bring the chest, abdomen and face closer touching the legs.
Mantra: Om Suryaya Namaha
Breathing: Exhale while doing the forward bend and then inhale to extend the spine.
Awareness: Manipuraha Chakra
Benefits: Lengthens the hamstrings, opens the lower back. Activates dormant muscles in the back.
Step 4 : Uttana Veerasana (Intense Warrior Pose)
Step: Bring the right leg back and place the right foot flat on the floor. Place the left knee on top of the heel. Inhale raise the arms over the head and as you exhale bring the torso in parallel line with the left leg. Engage the thighs, abdomen and back muscles.
Mantra: Om Bhanavae Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Strengthens and tones up the legs, hips and back muscles.
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. Bring the forehead closer to the floor.
Mantra: Om Khagaya Namaha
Breathing: Exhale
Awareness: Vissudhi Chakra
Benefits: Strengthens the arms and shoulders. Improves back and the hip alignment. Good Stretch for the hamstrings and calves.
Step 6 : Namaskarasana (Salutation Pose)
Step: Slowly sot back on the feet and place the fore head on the floor in front of the knees. Stretch the arms forward.
Mantra: Om Pushnae Namaha
Breathing: Normal Breathing
Awareness: Manipura Chakra
Benefits: Calms the mind and soothes the abdominal organs. Improves flexibility of the hips, knees and ankles.
Step 7 : Nirakunjasana ( Heart Pose)
Step: Bring the body forward and place the knees, chest and chin on the floor. Lift the shoulders up and extend the neck and chin forward
Mantra: Om Hiranya Garbaya Namaha
Breathing: Inhale
Awareness: Anahata Chakra
Benefits: Strengthens the respiratory system. opens the chest and thoracic spine.
Step 8 : Parivrtta Bhujangasana ( Twisting Cobra Pose)
Step: Raise the body up to the cobra and place the palms straight below the shoulders. Slightly bend the elbows.Keep the legs wider than the hips. Inhale and as you exhale twist the body to the right side.
Mantra: Om Marichayae Namaha
Breathing: Inhale and exhale twist to the right.
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and improves the bowel movement. Stimulate the kidneys.
Step 9 : Parivrtta Bhujangasana ( Twisting Cobra Pose)
Step: In the same cobra pose, Inhale and as you exhale twist the body to the left side.
Mantra: Om Adityaya Namaha
Breathing: Inhale and exhale twist to the left.
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and improves the bowel movement. Stimulate the kidneys.
Step 10 : 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. Bring the forehead closer to the floor.
Mantra: Om Savitre Namaha
Breathing: Exhale
Awareness: Vissudhi Chakra
Benefits: Strengthens the arms and shoulders. Improves back and the hip alignment. Good Stretch for the hamstrings and calves.
Step 11 : Uttana Veerasana (Intense Warrior Pose)
Step: Bring the right leg forward and place the left foot flat on the floor. Place the right knee on top of the heel. Inhale raise the arms over the head and as you exhale bring the torso in parallel line with the right leg. Engage the thighs, abdomen and back muscles.
Mantra: Om Arkaya Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Strengthens and tones up the legs, hips and back muscles.
Step 12 : Pada Hasthasana (Palms joining the feet pose)
Step: As you exhale, fold your body forward from your hips and hold the ankles. Extend the spine longer and bring the chest, abdomen and face closer touching the legs.
Mantra: Om Bhaskaraya Namaha
Breathing: Exhale while doing the forward bend and then inhale to extend the spine.
Awareness: Manipuraha Chakra
Benefits: Lengthens the hamstrings, opens the lower back. Activates dormant muscles in the back.
Step 13 : Parivrtta Chandrasana (Revolved Moon Pose)
Step: Inhale, place left hand behind the waist and stretch the right arm in front of the chest, as you exhale twist the body to the left side and arch back. Slightly bend the knees.
Mantra: Om Devarajaya Namaha
Breathing: Inhale and as you exhale twist the body.
Awareness: Swadhisthana Chakra
Benefits: Strengthens the lower back and stimulates the abdominal organs.
Step 14 : Pranamasana (Salutation Pose)
Step: Stand Tall with the palms in Anjali Mudra in front of the chest and gaze straight at the eye level.
Mantra: Om Om Sri Savitra Surya Narayanaya Namaha
Breathing: Inhale
Awareness: Anahata Chakra
Benefits: Helps Improve Strength, Stability, Self Confidence and Courage
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