Surya Namaskar (1):

Pranamasana (Prayer Pose)

Associated Mantra:

"Aum Mitraaye Namah"

Pronunciation: "Om mi-try-yay na-mah-hay"

Translation: "Prostration to Him who is affectionate to all"

Body Posture:

Stand erect, with both feet flat and palms together at the chest, in the 'prayer position'.

Gently firm the thighs, buttocks, pectoral muscles and draw the knee caps upward.

Breathing:

Inhale and exhale once through the nostrils.

Mental Focus / Visualization:

Concentrate on Anahata Chakra - The 'Heart' Chakra.

Try to feel very bright and positive, as if greeting the shining sun!

Specific Health Benefits:

Promotes balance between both sides of the body.

Develops a sense of poise and respect for body and mind in preparation for the following postures.

Variations:

You can remain in the pose for several deep breaths.

You can use the Bija Mantra: "Om Hram" as an alternate when practicing more rapidly.