Surya Namaskar (3)

Padahastasana (Hand to Foot Pose)

Associated Mantra:

"Aum Suryaaye Namah"

Pronunciation: "Om Sur-yah-yay na-mah-hay"

Translation: "Prostration to Him who induces activity."

Body Posture:

Bend forwards from the waist, bringing your head toward the knees while keeping the knees straight.

Breathing:

Exhale through the nostrils.

Mental Focus / Visualization:

Concentrate on Svadisthana - The 'Genital' Chakra.

Keep the knees straight and the feet relaxed, balancing your weight evenly.

Specific Health Benefits:

Promotes good blood circulation.

Keeps the abdominal tract well regulated and healthy.

Stretches the leg muscles and back, stimulating the spinal nerves.

Variations:

You can remain in the pose for several deep breaths.

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