SURYA NAMASKARAS (Salutation to Sun)
7-12 postures
Posture -7
BHUJANGASAN (Cobra posture) :
Seventh posture in Surya Namaskaras.
How to do:
* Raise the body from the waistby straightening the arms and toes.
* Raise the head backward expanding the shoulders.
* Inhale while raising the body and arching the back.
Concentrate on Swadhistana chakra (Navel).
Mantra to be recitated during this posture
"OM HIRANYA GARBHAYA NAMAHA".
Posture-8:
PARVATASAN (Mountain posture) :
Eighth posture of Surya Namaskaras
How to do :
* Keep the legs on the toesand raise the buttocks in the air and lower the top in order that it lies between the 2 arms; the body ought to kind two sides of a triangle.
* Look at your navel(belly button).
* The arms and legs ought to be straight.
* Try and keep the heels connected with the bottom.
* Exhale as you straighten the legs and bend the trunk.
Concentrate on Vishuddhi chakra
Mantra to be recitated during this posture
"OM MARICHAYE NAMAHA"
Posture -9:
ASHWA SANCHALANASANA (Equestrian posture)
Ninth posture of SuryaNamaskara
How to do:
* This stage is same as the
Posture 4.Bend the right leg and bring the right foot so that it lies between the hands.
* Simultaneously lower the left knee so that it touches the ground.
* Inhale while doing this asana.
Concentrate on Ajna chakra.
Mantra to be recitated during this asana
"OM ADITYAYA NAMAHA "
Posture -10:
PADMAHASTASAN
( Palm and feet stretch posture) :
Tenth posture of Surya Namskaras
How to do:
* This posture is the repitition of position -3.
* Place the left foot next to the right foot.
* Straighten both the legs and try to bring the forehead as close to the knee as possible.
* Try to do as much as you can.Exhale while doing this posture.
Concentrate on Swadhistana Chakra.
Mantra to be recitated during this posture:
"OM SAVITRE NAMAHA"
Posture-11:
HASTA UTTHANASAN (Raised arms posture) :
Eleventh posture of Surya Namaskaras
How to do:
* This stage is the repitition of posture 2.
* Straighten the whole body and raise the arms above the head.
* Keep the arms together in salutation posture and bend the head and arms backward slightly.
* Inhale as you straighten the body.
Concentrate on Visuddhi Chakra.
Mantra to be recitated during this posture
" OM ARKAYA NAMAHA"
Posture-12
PRANAMASAN (Salutation posture) :
Twelfth posture of SuryaNamaskara
How to do:
* This is the final and last position and same as the posture -1.
* Join the palms together and place them infront of the chest.
* Relax the whole body and Exhale while doing this posture.
Concentrate on Anahata Chakra
Mantra to be recitated during this posture.
" OM BHASKARAYA NAMAHA"
7-12 postures
Posture -7
BHUJANGASAN (Cobra posture) :
Seventh posture in Surya Namaskaras.
How to do:
* Raise the body from the waistby straightening the arms and toes.
* Raise the head backward expanding the shoulders.
* Inhale while raising the body and arching the back.
Concentrate on Swadhistana chakra (Navel).
Mantra to be recitated during this posture
"OM HIRANYA GARBHAYA NAMAHA".
Posture-8:
PARVATASAN (Mountain posture) :
Eighth posture of Surya Namaskaras
How to do :
* Keep the legs on the toesand raise the buttocks in the air and lower the top in order that it lies between the 2 arms; the body ought to kind two sides of a triangle.
* Look at your navel(belly button).
* The arms and legs ought to be straight.
* Try and keep the heels connected with the bottom.
* Exhale as you straighten the legs and bend the trunk.
Concentrate on Vishuddhi chakra
Mantra to be recitated during this posture
"OM MARICHAYE NAMAHA"
Posture -9:
ASHWA SANCHALANASANA (Equestrian posture)
Ninth posture of SuryaNamaskara
How to do:
* This stage is same as the
Posture 4.Bend the right leg and bring the right foot so that it lies between the hands.
* Simultaneously lower the left knee so that it touches the ground.
* Inhale while doing this asana.
Concentrate on Ajna chakra.
Mantra to be recitated during this asana
"OM ADITYAYA NAMAHA "
Posture -10:
PADMAHASTASAN
( Palm and feet stretch posture) :
Tenth posture of Surya Namskaras
How to do:
* This posture is the repitition of position -3.
* Place the left foot next to the right foot.
* Straighten both the legs and try to bring the forehead as close to the knee as possible.
* Try to do as much as you can.Exhale while doing this posture.
Concentrate on Swadhistana Chakra.
Mantra to be recitated during this posture:
"OM SAVITRE NAMAHA"
Posture-11:
HASTA UTTHANASAN (Raised arms posture) :
Eleventh posture of Surya Namaskaras
How to do:
* This stage is the repitition of posture 2.
* Straighten the whole body and raise the arms above the head.
* Keep the arms together in salutation posture and bend the head and arms backward slightly.
* Inhale as you straighten the body.
Concentrate on Visuddhi Chakra.
Mantra to be recitated during this posture
" OM ARKAYA NAMAHA"
Posture-12
PRANAMASAN (Salutation posture) :
Twelfth posture of SuryaNamaskara
How to do:
* This is the final and last position and same as the posture -1.
* Join the palms together and place them infront of the chest.
* Relax the whole body and Exhale while doing this posture.
Concentrate on Anahata Chakra
Mantra to be recitated during this posture.
" OM BHASKARAYA NAMAHA"
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