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Pranamasana (Prayer Pose)
Salutation: Aum Bhaskaraya Namah ( I bow to him who is responsible for all senses /luster) Pranamasana or the Prayer Pose is the final pose for Surya Namaskara.
Description: Stand straight/erect with feet slightly touching together. Knees should be tight (do not lock), chest forward Join the palms in front of the chest in Namaskara mudra. Focus in-between two eye brows and stand steady in a meditative mood. Breathe in and out slowly, steadily for few seconds.
Benefits: This pose helps to focus, concentrate, relax and brings calmness to the body. It prepares mind and body to absorb positive energy, the energy which is called pranic energy at the center of heart region.
Salutation: Aum Arkaya Namah (I bow to him who need to be worshipped)
Description: Exhale and slowly stretch the arms straight forward and above the head. The upper arms should be in line with ears, palms facing each other. Extend the wrists and fingers. Look up and check that the palms are facing each other and exactly parallel and then look straight ahead and slightly bend back.
Benefits: Strengthening arms, stretching whole body including palm and finger tips. Blood flows down from top to bottom and body becomes more active and meditation mood continues. Promotes balance.
Expands the abdominal viscera and promotes digestion. Exercises the arm and shoulder muscles and tones the spine.
Salutation: Aum Savitre Namah (I bow to him who produces everything)
Description: From Ashwa Sanchalanasana- bring left foot front to join the right foot – exhale and lower the arms and trunk down. Place the arms next to feet and open the fingers. If your palm does not touch the floor it is okay -just place the palms in front of your feet. Try to keep the legs straight, again do not lock the knees. Try to bring trunk potion slowly down so that your tummy sits on the thighs.
Benefits : This posture promotes good blood circulation. It keeps the abdominal tract well regulated and healthy. Stretches the leg muscles particularly hamstring and stimulating the spinal nerves.
Salutation: Aum Adityaya Namaha (I bow to him who is God of all the Gods)
Description: From Adho mukha svanasana slowly inhale and putting your weight on the hands bring the right leg between the two hands and straighten the left leg behind like a stick resting on the toes. Bend the left knee and place it on the floor and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The right foot remains between the hands.
Benefits:It stretches hamstrings of both legs, calves muscle and strengthens both legs. Helps in balancing the body and keeps mind to focus. This posture also massages abdominal potions, strengthens core and helps in developing self confidence.
Salutation: Aum Mareechaye Namah ( I bow to him who gives light rays)
Description: From Ashwa Sanchalanasana inhale and exhale while bringing back the left foot meet right foot. While doing so lift your hip facing the roof -similar to mountain. Push the heels and head down and look at the toes with the head down between the arms. Bring your shoulder blade together and push yourself more towards thighs.
Benefits:Core strengthening and we will be lifting our body weight which helps in weight reduction. Strengthens both arms and leg muscles. Blood flows either direction of the body. Stimulates blood circulation to the brain, strengthens the heart. Also, relieves tension in the neck and shoulders.
Salutation: Aum Hiranyagarbhaya namah (I bow to him who is responsible for life of all )
Description: From Ashtanga (danda) Namaskara slowly with an inhale and exhale lower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows along the side of the body, next to chest. Slightly bend backwards and keep the shoulders down.
Benefits: Increases circulation of blood to the abdominal organs. Improves digestion and relieves constipation. Increases flexibility of the back and stimulates the spinal nerves.
Ashtanga (danda) Namaskara (Salutation with eight limbs)
Salutation: Aum Pushne Namah (I bow to him who nourishes all beings)
Description:From Adho Mukha svanasana slowly bring both the knees down and then slowly bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. (Ashta means eight and anga means body parts or limbs, Danda means paying homage by touching the floor). Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep feet flat on the floor.
Benefits: Bending and stretching slowly helps the body to be flexible. Expands the chest. Develops the leg and arm muscles. Increases flexibility and releases tension in the neck and shoulders. Strengthens the core.
Adho Mukha svanasana (Downward Dog pose) : Some texts calls this as Mountain pose.
Salutation: Aum Khagaaye Namah ( I bow to him who moves in the sky)
Description: From Ashwa Sanchalanasana inhale and exhale while bringing back the left foot meet right foot. While doing so lift your hip facing the roof -similar to mountain. Push the heels and head down and look at the toes with the head down between the arms. Bring your shoulder blade together and push yourself more towards thighs.
Benefits: Core strengthening and we will be lifting our body weight which helps in weight reduction. Strengthens both arms and leg muscles. Blood flows either direction of the body. Stimulates blood circulation to the brain, strengthens the heart. Also, relieves tension in the neck and shoulders.
