Surya Namaskar (12)

Pranamasana (Prayer Pose)

Associated Mantra:

"Aum Bhaaskaraya Namah"

Pronunciation: "Om Bah-scar-eye-ya na-mah-hay"

Translation: "Prostration to Him who is the cause of lustre."

Body Posture:

Stand erect, with both feet flat and palms together at the chest, in the 'prayer position'.

Gently firm the thighs, buttocks, pectoral muscles and draw the knee caps upward.

This is the same as posture number 1.

Breathing:

Exhale through the nostrils.

Mental Focus / Visualization:

Concentrate on Anahata - The 'Heart' Chakra.

Try to feel very bright and positive, as if greeting the shining sun!

Specific Health Benefits:

Promotes balance between both sides of the body.

Develops a healthy sense of poise and respect for body and mind.

Variations:

You can remain in the pose for several deep breaths.

You can use the Bija Mantra: "Om Hrah" as an alternate when practicing more rapidly.