Surya Namaskar (6)

Ashtanga Namaskara (Salute With Eight Limbs Pose)

Associated Mantra:

  • "Aum Pooshne Namah"
  • Pronunciation: "Om Poosh-nay na-mah-hay"
  • Translation: "Prostration to Him who nourishes all."
  • Body Posture:

  • Rest the toes, palms and knees on the floor.
  • Lower the body until the chest and chin touch the floor, keeping the buttocks raised and the elbows in toward the sides.
  • Breathing:

  • Complete the exhale from the previous posture.
  • Mental Focus / Visualization:

  • Concentrate on Manipura - The 'Abdominal' Chakra.
  • Expand the chest strongly, compressing the upper back between the shoulder blades.
  • Specific Health Benefits:

  • Expands the chest.
  • Develops the leg and arm muscles.
  • Increases flexibility and releases tension in the neck and shoulders.
  • 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.

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