|
Position |
Breathing |
Mantra |
Chakra |
Picture |
|
1 |
Exhale - Palms in the prayer position |
Om Mitraya Namaha |
Anahata (heart) |
 |
|
2 |
Inhale - Stretch the arms out, up and back |
Om Ravaye Namaha |
Vishuddhi (throat) |
 |
|
3 |
Exhale - bending forward from the hips |
Om Suryaye Namaha |
Swadisthana (pelvic) |
 |
|
4 |
Inhale - left leg all the way back, looking up |
Om Bhanave Namaha |
Ajna (third eye) |
 |
|
5 |
Exhale - right leg back (downward facing dog) |
Om Khagaya Namaha |
Vishuddhi (throat) |
 |
|
6 |
Hold - knees, chest and chin to the floor |
Om Pushne Namaha |
Manipura (navel) |
 |
|
7 |
Inhale- lift the head, neck and chest (cobra pose) |
Om Hiranyagarbhaye Namaha |
Swadhisthana (pelvic) |
 |
|
8 |
Exhale - push back into downward facing dog |
Om Marichaye Namaha |
Vishuddhi (throat) |
 |
|
9 |
Inhale - left foot forward between the palms, look up |
Om Adityaya Namah |
Ajna (third eye) |
 |
|
10 |
Exhale - right foot forward, knees straight, bending
forward |
Om Savitre Namaha |
Swadhisthana (pelvic) |
 |
|
11 |
Inhale - stretch arms out, up and back |
Om Arkaya Namaha |
Vishuddhi (throat) |
 |
|
12 |
Exhale - straighten up, palms in the prayer position,
release the arms |
Om Bhaskaraya Namaha |
Anahata (heart) |
 
|
