| |
Asana |
Breath |
Mantra |
Chakra |
| Seed |
Salutation |
| 1 |
Pranamasana
(Prayer pose) |
exhale |
om hrām (ॐ ह्रां) |
om mitrāya namaḥ (ॐ मित्राय नमः) |
Anahata |
| 2 |
Hasta Uttanasana
(Raised Arms pose) |
inhale |
om hrīm (ॐ ह्रीं) |
om ravaye namaḥ (ॐ रवये नमः) |
Vishuddhi |
| 3 |
Uttanasana
(Standing Forward Bend pose) |
exhale |
om hrūm (ॐ ह्रूं) |
om sūryāya namaḥ (ॐ सूर्याय नमः) |
Swadhisthana |
| 4 |
Ashwa Sanchalanasana
(Equestrian pose) |
inhale |
om hraim (ॐ ह्रैं) |
om bhānave namaḥ (ॐ भानवे नमः) |
Ajna |
| 5 |
Adho Mukha Svanasana
(Downward Dog pose) |
exhale |
om hraum (ॐ ह्रौं) |
om khagāya namaḥ (ॐ खगाय नमः) |
Vishuddhi |
| 6 |
Ashtanga Namaskara
(Salute with the Eight Limbs pose) |
suspend |
om hraḥ (ॐ ह्रः) |
om puṣṇe namaḥ (ॐ पूष्णे नमः) |
Manipura |
| 7 |
Bhujangasana
(Cobra pose) |
inhale |
om hrām (ॐ ह्रां) |
om hiraṇya garbhāya namaḥ (ॐ हिरण्यगर्भाय नमः) |
Swadhisthana |
| 8 |
Adho Mukha Svanasana
(Downward Dog pose) |
exhale |
om hrīm (ॐ ह्रीं) |
om marīcaye namaḥ (ॐ मरीचये नमः) |
Vishuddhi |
| 9 |
Ashwa Sanchalanasana
(Equestrian pose) |
inhale |
om hrūm (ॐ ह्रूं) |
om ādityāya namaḥ (ॐ आदित्याय नमः) |
Ajna |
| 10 |
Uttanasana
(Standing Forward Bend pose) |
exhale |
om hraim (ॐ ह्रैं) |
om savitre namaḥ (ॐ सवित्रे नमः) |
Swadhisthana |
| 11 |
Hasta Uttanasana
(Raised Arms pose) |
inhale |
om hraum (ॐ ह्रौं) |
om arkāya namaḥ (ॐ अर्काय नमः) |
Vishuddhi |
| 12 |
Pranamasana
(Prayer pose) |
exhale |
om hraḥ (ॐ ह्रः) |
om bhāskarāya namaḥ (ॐ भास्कराय नमः) |
Anahata |
