Sun Salutation Surya Namaskaram Variation 16

Sep 22nd, 2017
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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, body balance and courage.

Step 2
Paripurna Chandrasana (Complete moon Pose)

Step: Inhale, raise the arms over the head and 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
Pada Hasthasana (Palms joining the feet pose)

Step: As you exhale, fold your body forward from your hips and hold the back of the ankles. Extend the spine longer towards the floor and bring the chest, abdomen and the face closer touching the legs.
Mantra: Om Suryaya Namaha
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Lengthens the hamstrings, opens the lower back. Improves body balance.

Step 4
Uthana Veerasana (Intense Warrior Pose)

Step: Bring the right leg back and keep the heels in the straight line. Keeping the hips parallel to the floor, inhale raise the arms up and exhale arch back and hold the right
ankle.
Mantra: Om Bhanavae Namaha
Breathing: Inhale
Awareness: Anahata Chakra
Benefits: Good stretch for the hips, quadriceps and strengthens the legs. Stimulates the kidneys.

Step 5
Parvatasana (Mountain Pose)

Step: Place the palms in line with the shoulders and extend the arms, shoulders and the back uptowards the hips. Maintain the hips and shoulders parallel . Lengthens the spine
Mantra: Om Khagaya Namaha
Breathing: Exhale
Awareness: Vissudhi Chakra
Benefits: Strengthens the arms and shoulders. Improves overall body alignment. Tones up arms and upper body muscles.

Step 6
Uthitha Avakra Salabasana (Lifted Upright Locust Pose)

Step: Place the palms straight below the elbows and slowly raise the legs up toward the ceiling. Rest the chin on the floor.
Breathing: Inhale
Mantra: Om Pushnayae Namaha
Awareness: Mooladhara
Benefits: Strengthens and tones up the arms back muscles, and shoulders.

Step 7
Raja Kapotasana (King Pigeon Pose)

Steps: Moving into the cobra slowly bend the knees and arch the back while keeping the hips and the groins touching the floor. Hold the knees one by one and bring the feet touching the head.
Breathing: Inhale
Mantra: Om Hiranya Garbhaya Namaha
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and the rib cage. Good stretch for the abdominal organs. And improves breathing capacity of the lungs. Strengthens the back muscles .

Step 8
Parvatasana (Mountain Pose)

Step: Place the palms in line with the shoulders and extend the arms, shoulders and the back up towards the hips. Maintain the hips and shoulders parallel . Lengthens the spine
Mantra: Om Marichayae Namaha
Breathing: Exhale
Awareness: Vissudhi Chakra
Benefits: Strengthens the arms and shoulders. Improves overall body alignment. Tones up arms and upper body muscles.

Step 9
Uthana Veerasana (Intense Warrior Pose)

Step: Bring the left leg back and keep the heels in the straight line. Keeping the hips parallel to the floor, inhale raise the arms up and exhale arch back and hold the left ankle.
Mantra: Om Adityaya Namaha
Breathing: Inhale
Awareness: Anahata Chakra
Benefits: Good stretch for the hips, quadriceps and strengthens the legs. Stimulates the kidneys.

Step 10
Pada Hasthasana (Palms joining the feet pose)

Step: As you exhale, fold your body forward from your hips and hold the back of the ankles. Extend the spine longer towards the floor and bring the chest, abdomen and the face closer touching the legs.
Mantra: Om Savitre Namaha
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves body balance and coordination. Good stretch for the hamstrings. Tones up your leg. Opens the lower back.

Step 11
Paripurna Chandrasana (Complete moon Pose)

Step: Inhale, raise the arms over the head and extend the spine up and arch the back as much as possible.
Mantra: Om ArkayaNamaha
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, body balance and courage.

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