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 Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence and courage.
Step 2
Poorna Chandrasana (Full Moon Pose)
Step: As you inhale, raise your arms above the shoulders and extend your whole body up and arch backward. Keep your palms in Anjali Mudra.
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 place your palms under the soles of the feet. Extend your back from the waist to 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 head.
Step 4
Sirsa pada Veerasana (Head to foot Warrior Pose)
Step: Bring the right leg back, and place your right knee oon the floor and bend the right knee. Raise your arms up and slowly arch the back and touch the head to the foot. Maintain the hips parallel to the floor
Mantra: Om Bhanavae Namaha Breathing: Inhale
Awareness: Ajna Chakra
Benefits: Strengthens the Back muscles, good stretch for the quadriceps. Improves overall Back aligment and flexibility.
Step 5
Adhomukha Svanasana ( Downward Facing Dog pose)
Step: Place the palms on the floor inline with the shoulders and keep the feet inline with the hips. Extend the arms, shoulders and the whole back up towards the hips and lift the tailbone up. Slowly open the chest the bring the head touching the floor.
Mantra: Om Khagaya Namaha
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Strengthens the shoulders and back muscles. Good stretch for the hamstrings and calves.
Step 6
Aranai asana (Dragon Pose)
Step: Slowly bring the knees, chest and the chin touching the floor. Make sure the body’s weight is placed evenly on the knees chest but not too much pressure on the neck and chin. slowly bend the knees and hold the ankles. Lift the shoudlers up and bend the elbows towards the ceiling.
Mantra: Om Pushnae Namaha
Breathing: Normal breathing
Awareness: Manipura Chakra
Benefits: Improves Thoracic opening and back curvature. helkpos
Step 7
Raja Kapotasana(King Pigeon Pose)
Steps: Inhale and move forward , place the palms the shoulders and lift the chest up and arch the spine to the full cobra pose. slowly bend the knees and arch the spine to touch the head to the feet.
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.
Step 8
Adhomukha Svanasana (Downward Facing Dog Pose)
Step: Place the palms shoulder width apart and press the fingers onto the floor. Extend the whole spine, arms and shoulders up towards the hips. Press the heels and feet flat on 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
Sirsa pada Veerasana (Head to foot Warrior Pose)
Step: Bring the right leg forward and place the left knee on the floor. Slowly bend the left knee and arch the back to touch the head to the feet. raise the arms up straight to the shoulders.
Mantra: Om Adityaya Namaha
Breathing: Inhale
Awareness: Ajna Chakra
Benefits: Strengthens the Back muscles, good stretch for the quadriceps. Improves overall back aligment and flexibility.
Step 10
Padha Hasthasana (Palms Joining the Feet Pose)
Step: As you exhale, fold your body forward from your hips and place your palms under the soles of the feet. Extend your back from the waist to 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 strengthens the abdomen and the back muscles
Step 11
Poorna Chandrasana (Full Moon Pose)
Step: As you inhale, raise your arms the shoulders and extend your whole body up and arch backward. Keep your palms in Anjali Mudra.
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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