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.

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