Surya Namaskaram Variation 18

Oct 20th, 2017
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Step 1
Jalshvasana (Sea Horse Pose)

Step: Stand tall on the left leg and hold the right knee with your left arm.
Breathing: Normal breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body balance and courage.

Step 2
Ardha Chandra Jalashvasana (Half-moon Sea Horse Pose)

Step: Inhale, raise the right arm over the head at extend the spine up and arch the back as much as possible. Keep the left leg straight
Mantra: Om Ravayae Namaha
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens chest, shoulders; improves bodyalignment and strengthens the back muscles.

Step 3
Nirlamba Urdhva Prasarita Ekapadasana (Unsupported One Leg Extended Forward Bend Pose)

Step: Slowly bend forward folding from the hips and raise the right leg up towards the ceiling. Press the palms in Anjali Mudra and gaze forward.  Maintain the balance.
Mantra: Om Suryaya 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 4
Shakthi Veerasana (Powerful Warrior Pose)

Step: Bring the right leg back and lift the knee off the floor. Place the left knee on top of the left heel and raise the arms up. and extend the body forward
Mantra: Om Bhanavae Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hips, quadriceps and strengthens the legs. Stimulate the kidneys.

Step 5
Uthitha Chaturanga Dhandasana (Lifted Four Legged Plank Pose)

Step: Place the palms in line with the shoulders and Keep the back and the legs in a straight line. Engage the abdomen, back muslces and thighs.
Mantra: Om Khagaya Namaha
Breathing: Exhale
Awareness: Mooladhara Chakra
Benefits: Strengthens the arms and shoulders. Improves overall body alignment. Tones up arms and upper body muscles.

Step 6
Chaturanga Dhandasana (Four Legged Plank Pose)

Step: Place the palms straight below the enbows and keep the back and legs in the straight line. Engage the abdomen and the back muscles. Extend the neck forward.
Breathing: Inhale
Mantra: Om Pushnayae Namaha
Awareness: Mooladhara Chakra
Benefits: Strengthens and tones up the arms and shoulders.

Step 7
Urdhva Mukha Svanasana ( Upward Facing Dog Pose)

Steps: Press the palms on the floor, and raise the chest forward and up towards the ceiling. Open the chest and raise rhe chin up. Engage your thighs and buttocks muscles. And keep the knees off the floor.
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 and the legs.

Step 8
Adho Mukha 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. Maintain the hips and shoulders parallel .
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
Shakthi Veerasana (Powerful Warrior Pose)

Step: Bring the right leg back and lift the knee off the floor. Place the left knee on top of the left heel and raise the arms up. and extend the body forward
Mantra: Om Adityaya Namaha
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hips, quadriceps and strengthens the legs. Stimulate the kidneys.

Step 10
Nirlamba Urdhva Prasarita Ekapadasana (Unsupported One Leg Extended Forward Bend Pose)

Step: Slowly bend forward folding from the hips and raise the left leg up towards the ceiling. Press the palms in Anjali Mudra and gaze forward. Maintain the balance.
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
Ardha Chandra Jalashvasana (Half-moon Sea Horse Pose)

Step: Inhale, raise the left arm over the head at extend the spine up and arch the back as
much as possible. Keep the right leg straight
Mantra: Om ArkayaNamaha
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Opens chest, shoulders; improves body alignment and strengthens the back muscles.

Step 12
Jalshvasana (Sea Horse Pose)

Step: Step: Stand tall on the left leg and hold the right knee with your left arm.
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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