Surya Namaskar (9)

Ashwa Sanchalanasana (Equestrian Pose)

Associated Mantra:

"Aum Adhityaaya Namah"

Pronunciation: "Om Ah-dit-ya-yay na-mah-hay"

Translation: "Prostration to Him who is God of Gods."

Body Posture:

Step forward with the right leg, bending the knee with the foot flat on the floor between the palms.

The left leg is exended backwards with the top of the left foot flat against the floor.

Bend backwards, looking up with the arms pointing downwards, extending the fingers toward the floor.

This is the same as posture number 4, with the leg positions reversed.

Breathing:

Inhale through the nostrils.

Mental Focus / Visualization:

Concentrate on Ajna - The 'Third Eye' Chakra.

Relax the pelvic area and firm the buttocks while expanding the chest, pulling the shoulders downward.

Specific Health Benefits:

Increases flexibility and strength in the legs.

Massages the abdominal organs.

Develops confidence and courage.

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.

This posture is sometimes done with position of the legs reversed.[See: "Asana, Pranayama, Mudra, Bandha", p.118]