Poses of Sun Salutation

1. Pranama Asana (Salutation Posture) Method :- Stand in attention position facing towards East and join both the hands touching the chest. Spinal Chord must be straight and stretched chest. Concentrate on Anahata Chakra- The Heart Chakra. Exhale and speak the mantra “Om Mitraaya Namah : Means Oh Sun the poise friend of world salute to you.”

2. Hastauttanasana (Raised arm posture) Method :- Raise your both hands upwards and bend your back towards back. Now in this position inhale. Concentrate on vishudhi chakra- The Throat Chakra. Speak the mantra. “Om Ravaye Namah:-Means Salute to the Sun who brings hustle and bustle to the world.

3. Padahastasana (Hand to foot posture) Method :- Now bend to the forward position raising your hands down touching The ground around the foot. Keep the knees straight and try to touch the nose to them. As soon as you reach this position exhale out. Concentrate on Swadhisthan chakra-The Genital Chakra. Speak the mantra “Om Sooryaya Namah:- Means Oh the Sun who gave life to the world salute to you.

4. Ashwa Sanchalanasana (Equestrian posture) Method :- Now push your left leg backward and touch the ground with the toes and knee. folding the knee leave the foot at its place. Stretch the head moving backward. Keep your sight straight. Place both your hands down touching the ground. Breathe by nose. Concentrate on Aagya Chakra- The Third Eye Chakra. Speak the mantra. “Om Bhaanave Namah”:-Means Oh the Sunlight salute to you.

5. Parvatasana (Mountain posture) Method:- Now bring back your left leg to join with the right leg and bow down head placing it in between both the arms and lift your buttocks and exhale. Don’t raise your heels and at knees. Concentrate on Vishudhi Chakra-The Throat Chakra. Speak the mantra. “ Om Khagaaya Namah“:- Means Hey the Sun who produce movements in space Salute to you.

6. Ashtanga Namaskara (Salutation with eight limbs) Method:- Bending on your knees laying down with your chest touch the ground. In this pose toes, knees, chest, chin and both the palms will touch the ground. Only the buttocks portion will not touch the ground lift it little upwards. You Can inhale and exhale. Later on hold the breath. Concentrate on ManiPurak Chakra- The Abdominal Chakra. Speak the Mantra. “Om Pooshne Namah“:- Means Oh Sun, world’s nourisher salute to you.

7. Bhujangasana (Cobra posture) Method:- Laying your thighs to the ground raise your head upwards. Lift your Spine in bow shape stretching the chest, inhale. Push your head backward till you Can. Concentrate on Swadhisthan Chakra- The Genital Chakra. Speak the Mantra. “Om Hiranya Garbhaaya Namah“ :- Means Oh luminous sun salute to you.

8. Parvatasana (Mountain posture) Method:- From this posture there is the repetition of previous postures of Sun Salutation. After Bhujangasana again lift your buttocks upwards coming back to Parvatasana . Keep the knees straight touch the heels to the ground. The head must Be in between the arms. Exhale and concentrate on Vishudhi Chakra-The Throat Chakra. Speak the Mantra. “Om Mareechaye Namah”:- Means hey Sun the owner of rays salute to you.

9. Ashwa Sanchalanasana (Equestrian posture) Method:- This asana is slight repetition of posture 4 (Ashwa Sanchalanasana). Stretching left leg forward Place it in between both the palms. Spine must be stretched and vision must be in Front. Stretch your right leg according to your strength, foot facing to the sky and Knee touching the ground. Inhale while doing this asana. Concentrate on Aagya Chakra. Speak the mantra. “Om Aadityaaya Namah” :- Means Oh Sun the world saver salute to you.

10. Padahastasana (Hand to foot posture) Method:- This asana is repetition of asana 3 (Padahastasana). Bring your right leg near to left leg. As shown in picture bend your back in front. Bring your head near the knees and Touch the nose to the knees. Touch the ground with toes and palms. While doing This asana exhale and salute to surya dev in heart. Concentrate on Swadhisthan Chakra- The Genital Chakra. Speak the mantra. “ Om Savitre Namah” :- Means Oh sun you are the producer of the world salute To you.

11.Hastauttanasana (Raised arm posture) Method:- This asana is the repetition of asana 2 (Hastauttanasana). Slowly slowly bend your head And arms to backward position. Inhale and concentrate on Vishudhi chakra- The Throat Chakra and Speak the mantra. “Om Arkaaya Namah” :- Means Hey Sun, the reformer of unholiness, salute to You.

12. Pranamasana (Salutation posture) Method:- This asana is repetition of asana 1 (Pranama Asana). Stand in namaskar pose. Exhale While coming in this pose. Concentrate on Anahat Chakra. Speak the Mantra. “ Om Bhaaskaraya Namah”:- Means Hey Sun, who gives light salute to you.

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