Sun Salutation Series

Ste
p
Asana Breath Images Chakra
Positio
n
Bja
Sanskri
t
Transliteratio
n
1 Pranamasana exhale

Anahata Heart om hr
2 Hasta Uttanasana inhale

Vishuddhi Throat om hr
3 Hastapaadasana exhale

Swadhisthan
a
Sacrum

om hr
4
Aekpaadprasarnaasana (o
ne foot back, lift head,
hands often on earth )
inhale

Ajna
Third
eye
om hrai
5
Adho Mukha
Svanasana / parvatasana
exhale

Vishuddhi Throat om hrau
6 Ashtanga Namaskara
suspen
d

Manipura
Solar
plexus
om hra
7 Bhujangasana inhale

Swadhisthan
a
Sacrum om hr
8 Adho Mukha Svanasana exhale

Vishuddhi Throat om hr
9
Ashwa
Sanchalanasana (opposite
foot forward from 4,
hands often on earth )
inhale

Ajna
Third
eye

om hr
10 Uttanasana exhale

Swadhisthan
a
Sacrum om hrai
11 Hasta Uttanasana inhale

Vishuddhi Throat om hrau
12 Pranamasana exhale

Anahata Heart om hra