Surya Namaskar (12)

Pranamasana (Prayer Pose)

Associated Mantra:

  • "Aum Bhaaskaraya Namah"
  • Pronunciation: "Om Bah-scar-eye-ya na-mah-hay"
  • Translation: "Prostration to Him who is the cause of lustre."
  • 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.
  • This is the same as posture number 1.
  • Breathing:

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

  • Concentrate on Anahata - 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 healthy sense of poise and respect for body and mind.
  • Variations:

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

  • Copyright (c) 1996 Prana Yoga Ashram. All rights reserved.