ASHTANGA NAMASKARA
To p, `12,250, Integument. Pants, `5,290, Em & Shi.
- PA RVATASA N A—Exhale
Mantra: Om Khagaya Namaha—salutations to he who
moves quickly in the sky.
Chakra: Vishuddha—at the base of the throat.
Bring the right foot back, straighten the knees, and press your
palms and heels on the ground so that the body forms a V.
This asana strengthens the nerves and muscles in the arms
and legs, and stretches the entire body.
- ASHTANGA NAMASKARA—Retain the breath
Mantra: Om Pushne Namah a—salutations to the giver of
strength and nourishment.
Chakra: Manipura—the third primary chakra, located in
the navel.
Bring your chin, chest, and knees on the ground while the hips
remain raised. Tuck the toes in.
In this pose, we relax and maintain kumbhak (holding the
breath). This marks the midpoint of the surya namaskara, and is
a moment to rest.
7. BHUJANGASANA—Inhale
Mantra: Om Hiranyagarbhaya Namaha—salutations to the
golden cosmic self.
Chakra: Svadhisthana—located in the genital region.
Slide your body forward with your chest and chin up, arms
in line with the shoulders, and then flatten your toes.
This pose compresses the chest and abdomen, and releases
all the tension from the back while stimulating the nerves of
the spine. It is one of the best back stretches in all of yoga.
8. PA RVATASA N A—Exhale (repeat posture ive)
Mantra: Om Mariche Namaha—salutations to the lord of
the dawn.
Chakra: Vishuddha—at the base of the throat.
This is a repetition of posture five, or the parvatasana.
