Sun Salutation Āsana Maṇḍala

Sūrya Namaskāra Āsana Maṇḍala (Sun Salutation Sequence)

  1. Samasthitiḥ (Equal standing)
  2. Urdhva Hastasana (Raised Hands) on inhalation
  3. Padahastasana or Uttanasana (Forward Fold) on exhalation
  4. Anjaneyasana or Banarasana (Lunge) or Warrior I (Virabhadrasana) on inhalation
  5. Meru Asana (Meru Pose) or Adho Mukha Śvanasana (Downward Facing Dog Pose) on exhalation
  6. Aśtanga namaskara or Čaturanga dandasana
  7. Bhujangasana (Cobra pose) or Urdhva Mukha Śvanasana (Upward Facing Dog Pose) on inhalation
  8. Meru Asana (Meru Pose) or Adho Mukha Śvanasana (Downward Facing Dog Pose) on exhalation
  9. Anjaneyasana or Banarasana (Lunge) or Warrior I (Virabhadrasana) on inhalation
  10. Padahastasana or Uttanasana (Forward Fold) on exhalation
  11. Urdhva Hastasana (Raised Hands) on inhalation
  12. Samasthitiḥ (Equal standing)
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