Sun Salutation Surya Namaskaram Variation 22

Aug 15th, 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.

Step 2
Parivrtta Peraiyasana ( Revolved Crecent Moon Pose)

Step: Stretch the left arm forward and place the right arm holding the hips. As you exhale twist the torso the right side and arch the back as much as possible. Look between the heels.
Breathing: Inhale and exhale as you twist.
Awareness: Swadisthana Chakra
Benefits: Stimulates the kidneys and improves bowel movement. Improves the flexibility of the sacro iliac joint.

Step 3
Uthana Hasta Padasana (Arms extended forward bend pose)

Step: Interlace the fingers at the back and stretch the arms away from the back and bend forward from the hips. Bring the abdomen touching the thighs and the face closer to the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves the flexibility of the shoulder joints and good stretch for the back muscles and the hamstrings.

Step 4
Parivrtta Veerasana (Revolved Warrior Pose)

Step: Bring the right leg back and keep the rightknee straight. Place the left knee above the left heel. Inhale raise the right arm up and twist the body to the left side and lock the left leg. Place the right palm on the floor beside the left foot and stretch the left arm over the head.
Breathing: Inhale and as you exhale twist the body into the pose.
Awareness: Manipuraha Chakra
Benefits: Stimulates the abdominal organs and improves the flexibility of the spine. Reduce excess fat around the waist. Improves bowel movement.

Step 5
Adhomukha Svanasana ( Downward Facing Dog)

Step: Place the palms in straight line with the shoulders and the heels in-line with the hips. Extend the back, shoulders and the arms up towards the hips and press the feet flat on the floor. Arch the chest and bring the forehead touching the floor.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Neutralizes the back and improves upper body strength.Good stretch for the hips, hamstrings and the calves.

Step 6
Balasana (Child pose)

Step: Place the knees on the floor and the chest and the chin in the floor. Extend the arms forward and maintain the hips touching the heels.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Calms the mind and soothes the nervous system. Relieves fatigue. A good restorative posture.

Step 7
Urdhva Mukha Svanasana ( Upward Facing Dog Pose)
Step: Move the body forward and place the arms straight under the shoulders. Lift the knees off the floor, straighten the legs and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadisthana Chakra
Benefits: Strengthens the arms and the legs. Improves the flexibility of the spine. Good stretch for the ribs, lungs and the abdominal organs.

Step 8
Adhomukha Svanasana ( Downward Facing Dog)

Step: Place the palms in straight line with the shoulders and the heels in-line with the hips. Extend the back, shoulders and the arms up towards the hips and press the feet flat on the floor. Arch the chest and bring the forehead touching the floor.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Neutralizes the back and improves upper body strength.Good stretch for the hips, hamstrings and the calves.

Step 9
Parivrtta Veerasana (Revolved Warrior Pose)

Step: Bring the right leg forward and keep the left knee straight. Place the right knee above the right heel. Inhale raise the left arm up and twist the body to the right side and lock the right leg. Place the left palm on the floor beside the right foot and stretch the right arm over the head.
Breathing: Inhale and as you exhale twist the body into the pose.
Awareness: Manipuraha Chakra
Benefits: Stimulates the abdominal organs and improves the flexibility of the spine. Reduce excess fat around the waist. Improves bowel movement.

Step 10
Uthana Hasta Padasana (Arms extended forward bend pose)

Step: Interlace the fingers at the back and stretch the arms away from the back and bend forward from the hips. Bring the abdomen touching the thighs and the face closer to the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves the flexibility of the shoulder joints and good stretch for the back muscles and the hamstrings.

Step 11
Parivrtta Peraiyasana ( Revolved Crecent Moon Pose)

Step: Stretch the right arm forward and place the left arm holding the hips. As you exhale twist the torso the left side and arch the back as much as possible. Look between the heels.
Breathing: Inhale and exhale as you twist.
Awareness: Swadisthana Chakra
Benefits: Stimulates the kidneys and improves bowel movement. Improves the flexibility of the sacro iliac joint.

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.

Asana Journal

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