Chandra Namaskar (9)

Shashankasana (Pose of the Moon)

Associated Mantra:

"Aum Amritadityaye Namah"

Pronunciation: "Om Ahm-rit-ah-dit-yah-yay Na-mah-hay"

Translation:

Body Posture:

Lower the knees and push the hips back, sitting over the heels.

Lower the chin to the floor.

This is the same posture as number 5.

Breathing:

Exhale through the nostrils.

Mental Focus / Visualization:

Muladhara - The 'Root' Chakra, or

Manipura - The 'Abdominal' Chakra.

Specific Health Benefits:

Relaxes the sciatic nerves

Tones the pelvic muscles

Regulates the functioning of the adrenal glands

Relieves constipation, sciatica and anger.

Variations:

You can remain in the pose for several deep breaths.