Parvatasana (Mountain Pose)
Exhale and wiggle your toes forward allowing your feet to rest on the soles while your raise the hips as your did in number 5.
Aum Mareechaye Namah (Om Mar-each-eye-yay na-mah-hay): Salutations to Marichi, the light.
You can use the Bija Mantra: "Om Hreem" as an alternate when practicing more rapidly.
Concentrate on Vishuddha - The 'Throat' Chakra.
Flatten the back, pushing shoulders and chest downward.
Specific Health Benefits
Stimulates blood circulation to the brain.
Strengthens the heart.
Relieves tension in the neck and shoulders.
Strengthens the arms and wrists.
Surya Namaskara Sun Salutation 9