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surya namaskar

surya namaskar

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Published by: api-3808046 on Nov 29, 2009
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03/18/2014

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SURYA NAMASKAR
1
MANTRAS AND BREATHING PATTERN
STAGE
MANTRAS
BREATHING PATTERN [Important]
1
Aum Mitraya Namah
EMPTY LUNG & RETENTION
2
Aum Ravaye Namah
BREATHE IN
3
Aum Suryaya Namah
BREATHE OUT
4
Aum Bhanave Namah
BREATHE IN
5
Aum Khagaya Namah
BREATHE OUT
6
Aum Pushne Namah
RETENTION
7
Aum Hiranyagarbhaya Namah
BREATHE IN
8
Aum Marichaye Namah
BREATHE OUT
9
Aum Adityaya Namah
BREATHE IN
10
Aum Savitre Namah
BREATHE OUT
11
Aum Arkaya Namah
BREATHE IN
12
Om Bhaskaraya Namaha
BREATHE OUT & HOLD
SURYA NAMASKAR
2
Aum MitrayaN a m a h
Empty your lungs and hold your breath\u2026. (Kumbhak)
1. Stand straight.

2. Close the right toe and heel with the left.
3. Hands in Namaskar position.
4. Palms closed. Fingers closed. At right angle to the ground.
5. Thumb ends touching the middle part of the chest.
6. Forearms in line with the ground.
7. Put your chest out.
8. Press your shoulders backward and pull them downwards.
9. Keep your eyes on your nose\u2010tip.

SURYA NAMASKAR
3
Aum Ravaye Namah

While breathing in:\u2010
1. Close your palms together. Put your hands straight up.
2. Straighten your hands and legs.
3. Fix your heels on the ground.
4. Close your right toe and heel with the left.
5. Give upward stretch to your hands and legs.
6. Look at the palms.

7.Bend your head backward slowly, gracefully.
8. Form an arch of the body above waist.

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