Surya Namaskar (5)

Parvatasana (Mountain Pose)

Associated Mantra:

  • "Aum Khagaaye Namah"
  • Pronunciation: "Om Kah-gah-yay na-mah-hay"
  • Translation: "Prostration to Him who moves in the sky."
  • Body Posture:

  • Facing downward, place the palms and the feet flat on the floor while extending the buttocks upward, bending at the hips.
  • Try to align the arms with the back, bending only at the waist, with the knees straight.
  • Breathing:

  • Half-way exhale through the nostrils. (Complete the exhale in the following posture.)
  • Mental Focus / Visualization:

  • Concentrate on Vishuddha - The 'Throat' Chakra.
  • Flatten the back, pushing shoulders and chest downward.
  • Specific Health Benefits:

  • Stimulates blood circulation to the brain.
  • Strenghtens the heart.
  • Releives tension in the neck and shoulders.
  • Strengthens the arms and wrists.
  • 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.
  • This posture is sometimes done with the body as a straight line, in the "Wheelbarrow" or "Inclined Plane" pose. [See: "First Steps to Higher Yoga", p.112]

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