SURYANAMASKAR

STAGE
1 2 3 4 5 6 7 8 9 10 11 12

MANTRASANDBREATHINGPATTERN

MANTRAS
AumMitrayaNamah AumRavayeNamah AumSuryayaNamah AumBhanaveNamah AumKhagayaNamah AumPushneNamah AumHiranyagarbhayaNamah AumMarichayeNamah AumAdityayaNamah AumSavitreNamah AumArkayaNamah OmBhaskarayaNamaha

BREATHINGPATTERN[Important]
EMPTYLUNG&RETENTION BREATHEIN BREATHEOUT BREATHEIN BREATHEOUT RETENTION BREATHEIN BREATHEOUT BREATHEIN BREATHEOUT BREATHEIN BREATHEOUT&HOLD

SURYANAMASKAR

Aum Mitraya Namah

1. 2. 3. 4. 5. 6. 7. 8. 9.

Emptyyourlungsandholdyourbreath.(Kumbhak) Standstraight. Closetherighttoeandheelwiththeleft. HandsinNamaskarposition. Palmsclosed.Fingersclosed.Atrightangletotheground. Thumbendstouchingthemiddlepartofthechest. Forearmsinlinewiththeground. Putyourchestout. Pressyourshouldersbackwardandpullthemdownwards. Keepyoureyesonyournosetip.

SURYANAMASKAR

Aum Ravaye Namah

1. 2. 3. 4. 5. 6. 7. 8.

Whilebreathingin: Closeyourpalmstogether.Putyourhandsstraightup. Straightenyourhandsandlegs. Fixyourheelsontheground. Closeyourrighttoeandheelwiththeleft. Giveupwardstretchtoyourhandsandlegs. Lookatthepalms. Bendyourheadbackwardslowly,gracefully. Formanarchofthebodyabovewaist.

SURYANAMASKAR

Aum Suryaya Namah

1. 2. 3. 4. 5. 6.

Whilebreathingout,benddownand: Fixyourpalmsflatontheground. Adjustthebigtoesandthepalmsinline. Keepshoulderdistancebetweenthepalms. Keepyourlegsstraightandkneesstraightened. Touchyourchintothechest. Touchyourforeheadtotheknees.

SURYANAMASKAR

Aum Bhanave Namah

Whilebreathingin: 1. 2. 3. 4. 5. 6. 7. 8. 9.

Keeptherightfootandthepalmsfirmontheground. Maximumbodyweightshouldbeontherightleg. Stretchtheleftlegbackwards. Touchtheleftkneeandtoetotheground. Foldtherightknee.(Thecalf,thebackpartofthethighandthe lastriboftherightchesttouchingeachother.) Keepboththehandsstraight.Liftuptheshoulders. Putyourchestout.Liftuptheshoulderstotouchthehead. Pushyourheadbackwards. Looktowardsthesky.

SURYANAMASKAR

Aum Khagaya Namah

1. 2. 3. 4. 5. 6. 7. 8.

Whilebreathingout: Keepboththehandsinthesameposition. Taketheweightofthebodyonthehandsandtheshoulders. Lifttheshouldersup. Stretchtherightlegbackwards. Closethefeet.Stretchthemstraightbackwards. Straightenyourlegsandknees,armsandelbows. Keepyourbodyheadtoheelsinstraightlineinslanting position Fixyoureyesonthegroundattherightangletothebody.

SURYANAMASKAR

Aum Pushne Namah

Whileholdingthebreathproceedand 1. 2. 3. 4. 5. 6. Dontmovethepalmsandthetoes. Takethebodyweightonyourhands. Restthekneesonthefloor. Bendthearmsattheelbow. Pressthechintothechest. Touchthegroundwiththeeightpointsofyourbody(Forehead, chest,knees,palms,toes). 7. Pushboththeelbowsinside,towardseachother. 8. Upliftandholdthehippartofyourbody.

SURYANAMASKAR

Aum Hiranyagarbhaya Namah

Nowwhilebreathingincontinueand 1. 2. 3. 4. 5. 6. 7. 8. Dontdisturbthepositionofthepalms. Keepthearmsstraight.Straightentheelbow. Throwtheheadandtheshouldersback. Puffupandenlargeyourchest. Looktowardsthesky. Pullthewaisttowardsthecentrebetweenthepalms. Dontdisturbthepositionofthefeet. Touchthekneestotheground. 9. Formarchlikeposition.

SURYANAMASKAR

Aum Marichaye Namah

Nowwhilebreathingout: 1. 2. 3. 4. 5. 6. 7. 8. 9. Dontmovethepositionofthefeetandthepalms. Raisethemiddlepartofyourbody. Formatrianglewiththepalmswaistandfeet. Touchtheheelstotheground. Putyourarmsandlegsstraight. Straightenyourelbowsandknees. Pullyourheadtowardstheknees. Touchthechintothechest. Fixyoureyesonthenosetip.

SURYANAMASKAR

Aum Adityaya Namah

Nowwhilebreathingin: 1. 2. 3. 4. 5. 6. Dontchangethepositionofyourpalm. RefertoAumBhanaveNamah.(Ardhabhujangasan.) Keeptheleftfootandthepalmsfirmontheground. Stretchtherightlegbackwards. Touchtherightkneeandtoetotheground. Foldtheleftknee.(Thecalf,thebackpartofthethighandthelast riboftheleftchesttouchingeachother.) 7. Keepboththehandsstraight. 8. Putyourchestout.Liftuptheshoulderstotouchthehead. 9. Pushyourheadbackwardsandlooktowardsthesky.

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SURYANAMASKAR

Aum Savitre Namah

Whilebreathingout: 1. 2. 3. 4. 5. 6. 7. 8. Dontchangethepositionofyourpalm. Fixyourpalmsflatontheground. Adjustthebigtoesandthepalmsinline. Keepshoulderdistancebetweenthepalms. Keepyourlegsstraightandkneesstraightened. Touchyourchintothechest. Touchyourforeheadtotheknees. RefertoAumSuryayaNamah.(Hastapadasan.)

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SURYANAMASKAR

Aum Arkaya Namah

1. 2. 3. 4. 5. 6. 7. 8.

Whilebreathingin: Closeyourpalmstogether.Putyourhandsstraightup. Straightenyourhandsandlegs. Fixyourheelsontheground. Closeyourrighttoeandheelwiththeleft. Giveupwardstretchtoyourhandsandlegs. Lookatthepalms. Bendyourheadbackwardslowly,gracefully. Formanarchofthebodyabovewaist.

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SURYANAMASKAR

Om Bhaskaraya Namaha

Exhale,emptythelungsandproceedtokumbhakstageandcontinue theentirecycle A. RefertoAumMitrayaNamah,Pranamasan. B. Standstraight. C. Closetherighttoeandheelwiththeleft. D. Putyourchestout. E. Pressyourshouldersbackwardandpullthemdownwards. F. Keepyoureyesonyournosetip. G. HandsinNamaskarposition. H. Palmsclosed.Fingersclosedatrightangletotheground. I. Thumbtouchingthemiddlepartofthechest. J. Forearmsinlinewiththeground. K. ThisisthelastpositionofSuryaNamaskar. L. ThisisthereadypositionforthenextSuryaNamaskar.

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