SURYA NAMASKAR -- Veer Anand All about it.. Step ( Asana ) Bījā mantra Chakra Breathing Tadasana ॐ ह्रां Om Hrāṁ Anahata (heart) exhale Urdhva Hastasana ॐ ह्रीं Om Hrīṁ Vishuddhi (throat) inhale Padahastasana ॐ ह्रूं Om Hrūṁ Swadhisthana (sacrum) exhale Ashwa Sanchalanasana ॐ ह्रैं Om Hraiṁ Ajna (third eye) inhale Parvatasana ॐ ह्रौं Om Hrauṁ Vishuddhi (throat) exhale Ashtanga Namaskara ॐ ह्रः Om Hraḥ Manipura (solar plexus) suspend Bhujangasana ॐ ह्रां Om Hrāṁ Swadhisthana (sacrum) inhale Parvatasana ॐ ह्रीं Om Hrīṁ Vishuddhi (throat) exhale Ashwa Sanchalanasana ॐ ह्रूं Om Hrūṁ Ajna (third eye) inhale Padahastasana ॐ ह्रैं Om Hraiṁ Swadhisthana (sacrum) exhale Urdhva Hastasana ॐ ह्रौं Om Hrauṁ Vishuddhi (throat) inhale Tadasana ॐ ह्रः Om Hraḥ