Chandra Namaskar (10)

Shashankasana (Pose of the Moon) / Vajrasana

Associated Mantra:

"Aum Tamagnaye Namah"

Pronunciation: "Om Tah-mahn-ya-yay Na-mah-hay"

Translation:

Body Posture:

Remain sitting over the heels, with the toes curled against the floor.

Raise the body and extend the hands overhead, looking upward.

Breathing:

Inhale through the nostrils.

Mental Focus / Visualization:

Muladhara - The 'Root' Chakra, or

Manipura - The 'Abdominal' Chakra.

Specific Health Benefits:

Stretches the arms and expands the chest.

Tones the pelvic muscles.

Stretches and strengthens the muscles of the feet.

Variations:

You can remain in the pose for several deep breaths.