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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

pranamasana surya namaskar

2

Hasta-uttanasana

arms-stretched-up pose

mantra: Oṃ ravaye namaḥ

uttanasana surya namaskar

3

Padahastasana

hand-to-foot pose

mantra: Oṃ sūryāya namaḥ

сурья намаскар падахастасана

4

Eka pada prasaranasana

single leg extension pose.

mantra: Oṃ bhānave namaḥ

eka-pada-prasaranasana surya namaskar

5

Parvatasana

mountain pose

mantra: Oṃ bhagāya namaḥ

парватасана_сурья_намаскар

6

Ashtanga Namaskar

eight-limbed salutation pose

mantra: Oṃ puṣṇe namaḥ

сурья намаскар аштанга-намаскар- Дарья Антоненко

7

Urdhva Mukha Svanasana

upward facing dog pose (and also dog pose)

mantra: Oṃ hiraṇyagarbhāya namaḥ

вирасана Дарья Антоненко

8

Adho-mukha-shvana-asana

downward facing dog pose (and also cat pose)

mantra: Oṃ marīcaye namaḥ

adho mukho svanasana surya namaskar

9

Eka pada prasaranasana

single leg extension pose.

mantra: Oṃ ādityāya namaḥ

эка пада прасарана-асана darya antonenko

10

Padahastasana

hand-to-foot pose

mantra: Oṃ sāvitre namaḥ

сурья намаскар падахастасана

11

Hastottanasana

arms-stretched-up pose

mantra: Oṃ arkāya namaḥ

surya namaskar hastottanasana

12

Pranamasana

greeting pose

mantra: Oṃ bhāskarāya namaḥ

сурья намаскар пранамасана

Performing the Surya Namaskara Sequence

Surya Namaskar with mantras

Ivan Ulitko

Surya Namaskar

Daria Antonenko

Surya Namaskar - advanced version

Vitaly Gubenko