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.