Standing (with legs together)
on the position of the relevant Chakra or on the full body
coordinate with movement, or normal breathing in the position
Stand with legs along and focus on the full body.
1. Bring palms along ahead of the chest.
2. Inhaling keep arms parallel and lift them on top of the top. Palms face the front. Look up.
3. Exhaling bend forward till the palms or fingers touch the floor beside the feet, or as so much as possible. The knees remain straight.
4. Inhaling take a long step backwards with the left leg and place the knee on the ground. The toes of the left foot are tucked under. the right foot remains between the hands with the sole of the foot flat on the ground. Look up.
5. Exhaling bring the proper foot back beside the left, raise the buttocks and straighten the legs. Look towards the navel. The soles of each feet keep flat on the ground. The weight is equally distributed between the hands and feet. Hips are raised therefore the body seems like a mountain.
6. Holding the breath bring the knees, chin and chest to the ground. The toes are tucked below and hips are upraised from the ground. focus on the full body. Arms are bent with elbows tucked in and hands below shoulders.
7. Inhaling press the hips to the ground and raise the trunk upright (Bhujangasana). The feet lie flat on the ground and hands are below the shoulders.
8. Exhaling, tuck the toes below and raise the buttocks high, straighten the legs and appearance towards the navel. The soles of each feet keep flat on the ground. The body’s weight is equally distributed between hands and feet.
9. Inhaling bring the left leg forward with a large step. Lower the proper knee to the ground and tuck the toes of the proper foot under. The left foot is between the hands. the only of the foot is flat on the ground. Look up.
10. Exhaling place the proper foot beside the left and straighten the legs. The higher body hangs down, the palms or fingers bit the ground. Knees stay straight.
11. Inhaling keep both arms parallel, raise them above the head and look up.
12. Exhaling lower the hands into prayer position at chest level and return to the starting position.
These 12 positions form one round. within the next round, step the right leg back in Position 4 and forward in Position 9. Alternate the legs in each round.
Surya Namaskara with Mantra and Concentration on the Chakras.
The sun symbolises light, purity, clarity and consciousness. Regular practice of Surya Namaskara imparts the power and radiance of the sun, that is why it is known as “Salute to the Sun”.
This practice can also be performed with special concentration on each Chakra, with the corresponding Surya Namaskara Mantra chanted or repeated mentally before the change of each position.
The Benefits of the Individual Positions:
Position 1 + 12:
Improves the ability to concentrate and calms the nervous system and mind. The Anahata Chakra is balanced.
Position 2 + 11:
The front of the body is open and stretched, stimulating blood circulation. The Vishuddhi Chakra is stimulated. beneficial for chronic throat problems.
Position 3 + 10:
Stretches the rear muscles and also the muscles at the rear of the thighs. Activates the solar plexus and also the Manipura Chakra. The digestive system is stimulated. the head receives a good supply of blood, that has a favourable influence upon the eyes, ears and memory.
Position 4 + 9:
The pressure of the thigh stimulates the digestive organs. The leg and back muscles are strengthened. The Anahata Chakra, solar plexus and Manipura Chakra are balanced.
Position 5 + 8:
Regulates the nervous system. Strengthens arm, leg and back muscles and stretches muscles at the rear of the legs. The increased blood supply to the head has a favourable influence upon brain functions, eyes and ears, and stimulates the Sahasrara Chakra.
Encourages diaphragmatic breathing, stretches the spine and is beneficial on lower abdominal organs. Balances the whole body.
Strengthens arm, shoulder and back muscles. Promotes flexibility of the spine and improves posture, thereby helping to prevent slipped discs. Stimulates digestive function. The Svadhishthana Chakra is balanced.
Stimulates circulation, improves physical fitness, the ability to concentrate, mental stability and spiritual development.
Avoid this sequence with high blood pressure or dizziness.
After this exercise relax in Anandasana.