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Om Mitraaya Namaha:
Pranaamasana
Praise be to the One who is the friend of all
Om Ravaye Namaha:
Uttita Hastasana
Praise be to the One who shines brightly and is filled with radiance
Om Suryaaya Namaha:
Pada Hastasana
Praise be to the One who eliminates darkness and brings in light
Om Bhaanave Namaha:
Aswa Sanchalasana
Praise be to the One who is filled with brilliance and lustre
Om Khagaya Namaha:
Uttita Chaturangasana
Praise be to the One who traverses the entire sky and is all-pervasive
Om Pooshne Namaha: Ashtangasana
Praise be to the One who provides nourishment and fulfils desires
Om Hiranyagarbhaaya Namaha: Bhujangasana
Praise be to the One with a golden-hued lustre
Om Mareechaye Namaha:
Adho Mukhasvanasana
Praise be to the One who shines with the light of innumerable rays
Om Adityaaya Namaha:
Ashwa Sanchalasana
Praise be to the One who is the son of the divine cosmic mother, Aditi
Om Savitre Namaha:
Pada Hastasana
Praise be to the One who gives life
Om Aarkaaya Namaha:
Uttita Hastasana
Praise be to the One who is worthy of all glory
Om Bhaskaraaya Namaha:
Pranaamasana
Praise be to the One who is wise and illuminates the heavenly world
Step 1
Yoga Asana:
Pranamasana (Prayer Pose)
Mantra:
Om Mitraaya Namaha
ॐ मित्राय नमः
Meaning:
One who is friendly to all.
Pranamasana helps maintain the balance of the body.
Step 2
Yoga Asana:
Hastauttanasana (Raised Arms Pose)
Mantra:
Om Ravaye Namaha
ॐ रवये नमः।
Meaning:
The shining or the radiant one.
Hastauttanasana stretches and tones the muscles of the abdomen. It also expands the chest, resulting in a full intake of oxygen, thereby fully utilizing the lung capacity.
Step 3
Yoga Asana:
Hastapadasana (Standing Forward Bend)
Mantra:
Om Suryaya Namaha
ॐ सूर्याय नम:।
Meaning:
The dispeller of darkness, responsible for generating activity.
Hastapadasana makes the waist and spine flexible.
Step 4
Yoga Asana:
Ashwa Sanchalanasana (Equestrian Pose)
Mantra:
Om Bhaanave Namaha
ॐ भानवे नमः।
Meaning:
One who illuminates or the bright one.
Ashwa Sanchalanasana strengthens the leg muscles. Makes the spine and neck flexible. Good for indigestion, constipation, and sciatica.
Step 5
Yoga Asana:
Dandasana (Stick Pose)
Mantra:
Om Khagaya Namaha
ॐ खगाय नमः।
Meaning:
One who is all-pervading, one who moves through the sky.
Dandasana strengthens the arms and backImproves posture.Stretches the shoulders, chest, and spine.Calms the mind.
Step 6
Yoga Asana:
Ashtanga Namaskara (Salute with Eight Parts Pose)
Mantra:
Om Pooshne Namaha
ॐ पूष्णे नमः।
Meaning:
Giver of nourishment and fulfillment.
Ashtanga Namaskara enhances the flexibility of the back and spine.Strengthens the back muscles.Reduces tension and anxiety.
Step 7
Yoga Asana:
Bhujangasana (Cobra Pose)
Mantra:
Om Hiranya Garbhaya Namaha
ॐ हिरण्यगर्भाय नमः।
Meaning:
One who has a golden colored brilliance.
Bhujangasana stretches the shoulders, chest, and back.Increases flexibility.Elevates mood.Invigorates the heart.
Step 8
Yoga Asana:
Parvatasana (Mountain Pose)
Mantra:
Om Mareechaye Namaha
ॐ मरीचये नमः।
Meaning:
Giver of light with infinite rays.
Parvatasana strengthens the muscles of the arms and legs.Increases blood flow to the spinal region.
Step 9
Yoga Asana:
Ashwa Sanchalanasana (Equestrian Pose)
Mantra:
Om Aadityaaya Namaha
ॐ आदित्याय नम:।
Meaning:
The son of Aditi, the cosmic divine mother.
Ashwa Sanchalanasana tones the abdominal organs.
Step 10
Yoga Asana:
Hastapadasana (Standing Forward Bend)
Mantra:
Om Savitre Namaha
ॐ सवित्रे नमः।
Meaning:
One who is responsible for life.
Hastapadasana stretches the hamstrings.Opens the hips, shoulders, and arms.
Step 11
Yoga Asana:
Hastauttanasana (Raised Arms Pose)
Mantra:
Om Arkaaya Namaha
ॐ अर्काय नमः।
Meaning:
One who is worthy of praise and glory.
Hastauttanasana stretches and tones the muscles of the abdomen.Expands the chest resulting in a full intake of oxygen. Lung capacity is fully utilized.
Step 12
Yoga Asana:
Tadasana (Standing or Palm Tree Pose)
Mantra:
Om Bhaskaraya Namaha
ॐ भास्कराय नमः।
Meaning:
Giver of wisdom and cosmic illumination.
Tadasana improves posture.