Prostration Pose

Naman Pranamasana

• Sit in Thunderbolt pose (Vajrasana).
• Take a hold of the lower calves with the thumbs uppermost.
• Slowly bend forward and place the crown of the head on the floor in front of the knees.
• Raise the buttocks until the thighs are as vertical as appropriate and gently press the chin against the chest.
• Hold the position for up to 20 seconds.
• Lower the buttocks to the heels to assume Child’s Pose (Shashankasana).
• When ready raise the torso upright and return to Thunderbolt pose (Vajrasana).
• Practice up to 5 times.

Breathing

• Inhale in Thunderbolt pose (Vajrasana).
• Exhale when lowering the head to the floor.
• Inhale when raising the buttocks.
• Breathe naturally or retain the breath in the final position.
• Exhale when lowering the buttocks back on the heels.
• Natural breath in Child’s Pose (Shashankasana).
• Inhale when raising the torso and returning back to Thunderbolt pose (Vajrasana).

Awareness

• On the pressure on the crown of the head.
• Synchronizing the movement with the breath.
• Sahasrara chakra.

Contraindications

• Knee problems.
• Vertigo.
• High blood pressure.
• Neck problems.
• Cautions for inverted asanas apply.

Benefits

• Revitalises the body and mind.
• Relieves asthma.
• Helps to rectify many forms of nervous and glandular disorder.
• Induces physical and mental relaxation.

Practice note

• Place a small cushion under the head for additional support.