Mantra:

Aum Bhanave Namah

Pronunciation:

Om Ba-nah-vay na-mah-hay

Translation:

Prostration to Him who diffuses light.

Body Posture:

Extend the right leg backwards, pointing the toes while bending the left knee, keeping the foot flat and sinking the pelvis downward. Bend backwards, looking up with the arms pointing downwards, extending the fingers toward the floor.

Breathing:

Inhale through the nostrils.

Mental Focus:

Concentrate on Ajna or The Third Eye Chakra. Relax the pelvic area and firm the buttocks while expanding the chest.

Benefits:

Increases flexibility and strength in the legs. Massages the abdominal organs.

Note:

Can remain in the pose for several deep breaths.