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.



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


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


  • 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.