Chandra Namaskar (11)

Utkatasana (Knee-Support Pose)

Associated Mantra:

  • "Aum Rajarajaye Namah"
  • Pronunciation: "Om Rah-ja-rah-ja-yay Na-mah-hay"
  • Translation:
  • Body Posture:

  • Lower the arms and touch the fingers to the floor, looking forward.
  • Raise the knees a few inches off the floor while remaining seated over the heels.
  • Breathing:

  • Exhale through the nostrils.
  • Mental Focus / Visualization:

  • Muladhara - The 'Root' Chakra, or
  • Manipura - The 'Abdominal' Chakra.
  • Specific Health Benefits:

  • Stretches and strengthens the muscles of the feet.
  • Improves the sense of balance.
  • Variations:

  • You can remain in the pose for several deep breaths.

  • Copyright (c) 1996 Prana Yoga Ashram. All rights reserved.