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Surya Namaskar
A salutation to the sun
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Position 1: Pranamasana
(prayer pose)
Breathing: Breathe normally
Mantra: Om Mitraya Namaha
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Position 2: Hasta Utthasana
(raised arms pose)
Breathing: Inhale while raising the arms
Mantra: Om Ravaya Namaha
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Position 3: Padahastasana
(hand to foot pose)
Breathing: Exhale while bending forward. Contract the abdomen in the final position to expel the maximum amount of air from the lungs
Mantra: Om Suryaya Namaha
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Position 4: Ashwa Sanchalanasana
(equestrian pose / low lunge)
Breathing: Inhale while stretching the right leg back
Mantra: Om Bhanave Namaha
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Position 5: Parvatasana
(mountain pose)
Breathing: Exhale while taking the left leg back
Mantra: Om Khagaya Namaha
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Position 6: Ashtanga Namaskara
(salute with eight parts or points)
Breathing: The breath is held out in this pose. There is no respiration
Mantra: Om Pushne Namaha
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Position 7: Bhujangasana
(cobra pose)
Breathing: Inhale while raising the torso and arching the back
Mantra: Om Hiranya Garbhaya Namaha
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Position 8: Parvatasana
(mountain pose)
Breathing: Exhale while raising the buttocks
Mantra: Omn Mariachaye Namaha
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Position 9: Ashwa Sanchalanasana
(equestrian pose / low lunge)
Breathing: Inhale while assuming the pose
Mantra: Om Aityaya Namaha
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Position 10: Padahastasana
(hand to foot pose)
Breathing: Exhale while performing the movement
Mantra: Om Savitre Namaha
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Position 11: Hasta Utthanasana
(raised arms pose)
Breathing: Inhale while straightening the body
Mantra: Om Arkaya Namaha
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Position 12: Pranamasana
(prayer pose)
Breathing: Exhale while assuming the final position
Mantra: Om Bhaskaraya Namaha
