Surya Namaskar (3)

Padahastasana (Hand to Foot Pose)

Associated Mantra:

  • "Aum Suryaaye Namah"
  • Pronunciation: "Om Sur-yah-yay na-mah-hay"
  • Translation: "Prostration to Him who induces activity."
  • Body Posture:

  • Bend forwards from the waist, bringing your head toward the knees while keeping the knees straight.
  • 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 Hroom" as an alternate when practicing more rapidly.

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