Sun Salutation Surya Namaskaram Variation 21

Aug 13th, 2017
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Step 1
Pranamasana ( Prayer Pose)

Step: Stand tall with the feet together with the palms together in Anjali mudra in front of the chest.
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body balance and courage.
Mantra: Om Mitraya Namaha

Step 2
Poorna Chandrasana ( Full moon pose)
Step: Inhale, raise the arms over the head and extend the spine up as much as possible and arch the back.
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and back muscles.
Mantra: Om Ravayae Namaha

Step 3
Uthana Hasta Padasana ( Arms extended forward bend pose)
Step: Bend forward from the hips place the palms on the floor with the fingers pointing backward. Extend the arms back as far as possible.
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hamstrings.
Opens the lower back and stimulates the abdominal organs
Mantra: Om Suryaya Namaha

Step 4
Poorna Veerasana ( Full Warrior Pose)
Step: Bring the right leg back and place the right foot flat on the floor. Keep the right leg straight, align the hips parallel and maintain the left knee above the left heel. Raise the arms over the head and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadisthana Chakra
Benefits: Improves back flexibility and alignment. Strengthens and tone the thighs and hips.
Mantra: Om Bhanavae Namaha

Step 5
Uthitha Eka Pada Adhomukha Svanasana ( One leg raised up downward facing dog pose)
Step: Place the palms on the floor in line with the shoulders and bring the left leg back and raise the left leg up towards the ceiling. Maintain the hips parallel to the floor. Arch the chest and bring the forehead touching the floor.
Awareness: Vishuddhi Chakra
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Strengthens the arms and shoulders, extends the hamstrings and calf muscles.
Improves Hips and back alignment.
Mantra: Om Khagaya Namaha

Step 6
Uthitha Eka Pada Nirakunjasana ( One leg raised up heart pose)
Step: Place the right knee chest and chin on the floor. Extend the arms forward straight to
the shoulders. Extend the left leg up towards the ceiling.
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Improves upper back flexibility and alignment. Strengthens the heart and lungs.
Activate dormant muscles in the back.
Mantra: Om Pushnayae Namaha

Step 7
Raja Kapotasana ( King Pigeon Pose)
Step: Slide the body forward to the full cobra pose. Extend the spine up and expand the chest and arch back as much as possible. Slowly bend the knees and touch the feet to the head.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Good stretch for the abdominal organs and the chest. Improves the lumbar curvature of the spine. Strengthens the nervous system.
Mantra: Om Hiranya Garbaya Namaha

Step 8
Uthitha Eka Pada Adhomukha Svanasana ( One leg raised up downward facing dog pose)
Step: Place the palms on the floor in line with the shoulders and bring the right leg back and raise the right leg up towards the ceiling. Maintain the hips parallel to the floor. Arch the chest and bring the forehead touching the floor.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Strengthens the arms and shoulders, extends the hamstrings and calf muscles.
Improves Hips and back alignment.
Mantra: Om Marichayae Namaha

Step 9
Poorna Veerasana ( Full Warrior Pose)
Step: Bring the right leg forward and place the left foot flat on the floor. Keep the left leg straight, align the hips parallel and maintain the right knee above the right heel. Raise the arms over the head and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadisthana Chakra
Benefits: Improves back flexibility and alignment. Strengthens and tone the thighs and hips.
Mantra: Om Adityaya Namaha

Step 10
Uthana Hasta Padasana ( Arms extended forward bend pose)
Step: Bring the left leg forward and place the feet together. Bend forward from the hips place the palms on the floor with the fingers pointing backward. Extend the arms back as far as possible.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hamstrings.
Opens the lower back and stimulates the abdominal organs.
Mantra: Om Savitre Namaha

Step 1 1
Poorna Chandrasana ( Full moon pose)
Step: Inhale raise the arms over the head and extend the spine up as much as possible and arch the back.
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and back muscles.
Mantra: Om Arkaya Namaha

Step 12
Pranamasana( Prayer Pose )
Step: Stand tall with the feet together with the palms together in Anjali mudra in front of the chest.
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body balance and courage.
Mantra: Om Bhaskaraya Namaha

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