Mantra:

Aum Hiranyagarbhaaya Namah

Pronunciation:

Om Here-ON-ya-gar-by-yay na-mah-hay

Translation:

Prostration to Him who contains everything.

Body Posture:

Extend the arms with the palms on the floor, lifting the body upwards while keeping the legs flat on the floor. Expand the chest, bending the head backwards and pressing the pelvis down.

Breathing:

Inhale through the nostrils.

Mental Focus:

Concentrate on Svadisthana or The Genital Chakra.

Benefits:

Increases circulation of blood to the abdominal organs. Good for digestion and releives constipation. Increases flexibility of the back and stimulates the spinal nerves.

Note:

Can remain in the pose for several deep breaths.