Surya Namaskar (8)

Parvatasana (Mountain Pose)

Associated Mantra:

  • "Aum Mareechaye Namah"
  • Pronunciation: "Om Mar-each-eye-yay na-mah-hay"
  • Translation: "Prostration to Him who posesses rays."
  • Body Posture:

  • Facing downward, place the palms and the feet flat on the floor while extending the buttocks upward, like an inverted letter 'V'.
  • Try to align the arms with the back, bending only at the waist, with the knees straight.
  • This pose is identical to posture number 5.
  • 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 Hreem" as an alternate when practicing more rapidly.

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