Surya Namaskar Asanas Sequence
The sequence is performed by instructors of Ukrainian Federation of Yoga: Daria Antonenko
1
Pranamasana
greeting pose
mantra: Oṃ mitrāya namaḥ
2
Hasta-uttanasana
arms-stretched-up pose
mantra: Oṃ ravaye namaḥ
3
Padahastasana
hand-to-foot pose
mantra: Oṃ sūryāya namaḥ
4
Eka pada prasaranasana
single leg extension pose.
mantra: Oṃ bhānave namaḥ
5
Parvatasana
mountain pose
mantra: Oṃ bhagāya namaḥ
6
Ashtanga Namaskar
eight-limbed salutation pose
mantra: Oṃ puṣṇe namaḥ
7
Urdhva Mukha Svanasana
upward facing dog pose (and also dog pose)
mantra: Oṃ hiraṇyagarbhāya namaḥ
8
Adho-mukha-shvana-asana
downward facing dog pose (and also cat pose)
mantra: Oṃ marīcaye namaḥ
9
Eka pada prasaranasana
single leg extension pose.
mantra: Oṃ ādityāya namaḥ
10
Padahastasana
hand-to-foot pose
mantra: Oṃ sāvitre namaḥ
11
Hastottanasana
arms-stretched-up pose
mantra: Oṃ arkāya namaḥ
12
Pranamasana
greeting pose
mantra: Oṃ bhāskarāya namaḥ
