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.