YOGA
HUMAN BODY AND YOGA
surya namaskara
| Step | Asana | Breath | Images | Chakra | Position | Bīja | |
|---|---|---|---|---|---|---|---|
| Sanskrit | Transliteration | ||||||
| 1 | Pranamasana | exhale |  | Anahata | Heart | ॐ ह्रां | om hrāṁ |
| 2 | Hasta Uttanasana | inhale |  | Vishuddhi | Throat | ॐ ह्रीं | om hrīṁ |
| 3 | Hastapaadasana | exhale |  | Swadhisthana | Sacrum | ॐ ह्रूं | om hrūṁ |
| 4 | Aekpaadprasarnaasana (one foot back, lift head, hands often on earth ) | inhale | .JPG) | Ajna | Third eye | ॐ ह्रैं | om hraiṁ |
| 5 | Adho Mukha Svanasana / parvatasana | exhale |  | Vishuddhi | Throat | ॐ ह्रौं | om hrauṁ |
| 6 | Ashtanga Namaskara | suspend |  | Manipura | Solar plexus | ॐ ह्रः | om hraḥ |
| 7 | Bhujangasana | inhale |  | Swadhisthana | Sacrum | ॐ ह्रां | om hrāṁ |
| 8 | Adho Mukha Svanasana | exhale | | Vishuddhi | Throat | ॐ ह्रीं | om hrīṁ |
| 9 | Ashwa Sanchalanasana (opposite foot forward from 4, hands often on earth ) | inhale | | Ajna | Third eye | ॐ ह्रूं | om hrūṁ |
| 10 | Uttanasana | exhale | | Swadhisthana | Sacrum | ॐ ह्रैं | om hraiṁ |
| 11 | Hasta Uttanasana | inhale | | Vishuddhi | Throat | ॐ ह्रौं | om hrauṁ |
| 12 | Pranamasana | exhale | | Anahata | Heart | ॐ ह्रः | om hraḥ |
| Salutation | Sanskrit | Transliteration |
|---|---|---|
| 1 | ॐ मित्राय नमः | om mitrāya namaḥ |
| 2 | ॐ रवये नमः | om ravaye namaḥ |
| 3 | ॐ सूर्याय नमः | om sūryāya namaḥ |
| 4 | ॐ भानवे नमः | om bhānave namaḥ |
| 5 | ॐ खगाय नमः | om khagāya namaḥ |
| 6 | ॐ पूष्णे नमः | om pūṣṇe namaḥ |
| 7 | ॐ हिरण्यगर्भाय नमः | om hiraṇya garbhāya namaḥ |
| 8 | ॐ मरीचये नमः | om marīcaye namaḥ |
| 9 | ॐ आदित्याय नमः | om ādityāya namaḥ |
| 10 | ॐ सवित्रे नमः | om savitre namaḥ |
| 11 | ॐ अर्काय नमः | om arkāya namaḥ |
| 12 | ॐ भास्कराय नमः | om bhāskarāya namaḥ |
| 13 | ॐ श्रीसवितृसूर्यनारायणाय नमः | om śrīsavitṛsūryanārāyaṇāya namaḥ |
The following mantra is pronounced at the beginning of a Surya Namaskara cycle:
ॐ ध्येयः सदा सवित्र मण्डल मध्यवर्ती नारायण सरसिजा सनसन्नि विष्टःकेयूरवान मकरकुण्डलवान किरीटी हारी हिरण्मय वपुर धृतशंख चक्रःkeyūravāna makarakuṇḍalavāna kirīṭī hārī hiraṇmaya vapura dhṛtaśaṁkha cakraḥ
om dhyeyaḥ sadā savitra maṇḍala madhyavartī nārāyaṇa sarasijā sanasanni viṣṭaḥ
The following mantra is pronounced at the end of a Surya Namaskara cycle:
आदित्यस्य नमस्कारन् ये कुर्वन्ति दिने दिने
आयुः प्रज्ञा बलम् वीर्यम् तेजस्तेशान् च जायतेādityasya namaskāran ye kurvanti dine dinelife expectancy, conscious, strength, courage and vital power shall grow.
āyuḥ prajñā balam vīryam tejasteśān ca jāyate
For those who salute the sun every day,
