Surya Namaskar for Good Health

Step	Asana	Breath	Images	Chakra	Position	Bīja
							Transliteration
1	Pranamasana	exhale		Anahata	Heart		om hrāṁ
2	Hasta Uttanasana	inhale		Vishuddhi	Throat		om hrīṁ
3	Hastapaadasana	exhale		Swadhisthana	Sacrum		om hrūṁ
4	Aekpaadprasarnaasana (one foot back, lift head, hands often on earth )	inhale		Ajna	Third eye		om hraiṁ
5	Adho Mukha Svanasana / parvatasana	exhale		Vishuddhi	Throat		om hrauṁ
6	Ashtanga Namaskara	suspend		Manipura	Solar plexus		om hraḥ
7	Bhujangasana	inhale		Swadhisthana	Sacrum		om hrāṁ
8	Adho Mukha Svanasana	exhale		Vishuddhi	Throat		om hrīṁ
9	Ashwa Sanchalanasana (opposite foot forward from 4, hands often on earth )	inhale		Ajna	Third eye		om hrūṁ
10	Uttanasana	exhale		Swadhisthana	Sacrum		om hraiṁ
11	Hasta Uttanasana	inhale		Vishuddhi	Throat		om hrauṁ
12	Pranamasana	exhale		Anahata	Heart		om hraḥ