Chandra Namaskar (11)
Utkatasana (Knee-Support Pose)
"Aum Rajarajaye Namah"
Pronunciation: "Om Rah-ja-rah-ja-yay Na-mah-hay"
Lower the arms and touch the fingers to the floor, looking forward.
Raise the knees a few inches off the floor while remaining seated over the heels.
Exhale through the nostrils.
Mental Focus / Visualization:
Muladhara - The 'Root' Chakra, or
Manipura - The 'Abdominal' Chakra.
Specific Health Benefits:
Stretches and strengthens the muscles of the feet.
Improves the sense of balance.
You can remain in the pose for several deep breaths.
Copyright (c) 1996 Prana Yoga Ashram. All rights reserved.