Surya Namaskar (11)
Hasta Uttanasana (Raised Arms Pose)
Associated Mantra:
"Aum Arkaaya Namah"
Pronunciation: "Om Ark-eye-ya na-mah-hay"
Translation: "Prostration to Him who is fit to be worshipped."
Body Posture:
Extend both arms upwards, pointing the fingers; bend backwards, looking up.
This is the same as posture number 2.
Breathing:
Inhale through the nostrils.
Mental Focus / Visualization:
Concentrate on Vishuddha - The 'Throat' Chakra.
Imagine that your body is very strong and flexible - like a tall tree swaying in the breeze.
Specific Health Benefits:
Promotes balance.
Expands the abdominal viscera and promotes digestion.
Exercises the arm and shoulder muscles and tones the spine.
Expands the lungs and opens the Heart Chakra.
Variations:
You can remain in the pose for several deep breaths.
You can use the Bija Mantra: "Om Hraum" (Pr: Hrome) as an alternate when practicing more rapidly.
Copyright (c) 1996 Prana Yoga Ashram. All rights reserved.