Surya Namaskar (11)

Hasta Uttanasana (Raised Arms Pose)

Associated Mantra:

"Aum Arkaaya Namah"

Pronunciation: "Om Ark-eye-ya na-mah-hay"

Translation: "Prostration to Him who is fit to be worshipped."

Body Posture:

Extend both arms upwards, pointing the fingers; bend backwards, looking up.

This is the same as posture number 2.

Breathing:

Inhale through the nostrils.

Mental Focus / Visualization:

Concentrate on Vishuddha - The 'Throat' Chakra.

Imagine that your body is very strong and flexible - like a tall tree swaying in the breeze.

Specific Health Benefits:

Promotes balance.

Expands the abdominal viscera and promotes digestion.

Exercises the arm and shoulder muscles and tones the spine.

Expands the lungs and opens the Heart Chakra.

Variations:

You can remain in the pose for several deep breaths.

You can use the Bija Mantra: "Om Hraum" (Pr: Hrome) as an alternate when practicing more rapidly.