Surya Namaskar (10)

Padahastasana (Hand to Foot Pose)

Associated Mantra:

  • "Aum Savitre Namah"
  • Pronunciation: "Om Sah-vi-tray na-mah-hay"
  • Translation: "Prostration to Him who produces everything."
  • Body Posture:

  • Bend forwards from the waist, bringing your head toward the knees.
  • This is the same as posture number 3.
  • Breathing:

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

  • Concentrate on Svadisthana - The 'Genital' Chakra.
  • Keep the knees straight and the feet relaxed, balancing your weight evenly.
  • Specific Health Benefits:

  • Promotes good blood circulation.
  • Keeps the abdominal tract well regulated and healthy.
  • Stretches the leg muscles and back, stimulating the spinal nerves.
  • Variations:

  • You can remain in the pose for several deep breaths.
  • You can use the Bija Mantra: "Om Hraym" as an alternate when practicing more rapidly.

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