1. Surya Namskara Asana.
Breath : Deep Inhale & Exhale.
Mantra : Om Mithraaya Namaha.
Then go to the next position
2. Oorthuva Namaskaara Asana
From the earlier position, slowly inhale and as shown slowly lift both your hands above the head. and chant the Mantra.
Breath : Inhale
Mantra : Om Ravaye' Namaha.
Then go to the next position
3. Paadha Hasthaasanam
From the earlier position, slowly exhale and bend down. Try to catch the legs and then with out folding the knee try to touch the floor with your palms.
Breath : Exhale
Mantra : Om Sooryaaya Namaha.
Then go to the next position
4. Eka Paadha Pracharana Asana
From the earlier position, with out moving the hands, inhale and push your right leg back as much as possible. in this position, your right leg will be stretched and left leg will be in folded position and compress the chest.
Breath : Inhale
Mantra : Om Banave' Namamha. Then go to the next position
From the earlier position, slowly move your left leg also and stay in slanting position. At this stage, hold your breath and Exhale.
Breath : Hold and Exhale
Mantra : Om Gakaya Namaha.
Go to the next position
6. Boothaarasan
From the earlier position with out changing the place, Inhale fold your knee and rest the body on it. At this stage, your hands will be stretched as you have not moved it from where you have placed and the entire body will be compressed. Now Exhale and remain till mantra chanting time.
Breath : Inhale and Exhale
Mantra : Om Pooshane' Namaha.Then go to the next position
From the earlier position, inhale and push your body forward towards the placed hands and stay on the support of your Hands and Toes. Then Exhale and chant Mantra. Breath : Inhale and Exhale.
Mantra : Om Hiranya karbaya Namaha.Then go to the next position
From the earlier position, with the support of hands and toes, inhale and bend and raise your front portion of the body and bend the neck upwards. at this position, the entire weight will be on the hands and shoulder. Breath : Inhale Mantra : Om Mareechale Namaha
9. Swanaasana or Yoothrasana
From the earlier position, without changing the fixation, inhale and raise your body like a mountain. bend your head internally and see the abdomen. Breath : Exhale Mantra : Om Aadhtiyaaya Namaha. Then go to the next position
10. Boothaarasan
From the earlier position with out changing the place, Inhale fold your knee and rest the body on it. At this stage, your hands will be stretched as you have not moved it from where you have placed and the entire body will be compressed. Now Exhale and remain till mantra chanting time.
Breath : Inhale and Exhale
Mantra : Om Savithre' Namaha.Then go to the next position
From the earlier position, with out moving the hands, exhale and bring your right leg near to the right hand. In this position, your right leg will be folded and compressing the chest and left leg will be in stretched position.
Breath : Inhale. Mantra : Om Baanave' Namamha. Immediately bring the left leg also near to the left hand and remain in Paadha Hasthaasan. Then go to the next position
From the earlier position, slowly exhale and bend down. Try to catch the legs and then with out folding the knee try to touch the floor with your palms.
Breath : Exhale
Mantra : Om Bhaskaraaya Namaha.
Then go to the next position
Soorya Namaskaara Asana
This is a finisher. Just from the Paadha Hasthaasana slowly inhale and come back to the normal standing position. then exhale. As usual bring both the palms close to each other and place it away from the chest and pray. Deep Inhale and Deep Exhale
Notes: Normally we must do this in a very slow and supple manner. After the right side practice, repeat the same steps for the left side also. Both side workout is one count. Like this in the first week 3 counts, then second week 6 counts and gradually increase to your comfort level. No where one should strain. Have a healthy life. don't forget to send your feed back and ratings.Thank you.
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