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PRANAMASANA
Pranamasana (bowing pose)
Sit in vajrasana. Grasp the lower calves just above the ankles, keeping the thumbs uppermost. Slowly bend forward and place the crown of the head on the floor in front of the knees. (Place a small folded blanket under the head). Raise the buttocks as high as possible, allowing the chin to press against the chest, until the thighs are as vertical as comfortable. Remain in the final position for 5 to 20 seconds. Lower the buttocks and come back into shashankasana for a short time before returning to vajrasana.
Practise this asana 5 times. Breathing: Inhale in vajrasana and while raising the buttocks.
Exhale while lowering the head to the floor. Hold the breath in the final position or breathe normally
if remaining in the position for more than a few seconds. Awareness: Physical - on the synchronisation of breathing with
the physical movement, the increased blood flow to the brain or on the crown of the head in the final position.
Spiritual - on sahasrara chakra. Contra-indications: Not to be performed by people with vertigo,
weak neck or high blood pressure. Benefits: This asana increases the blood supply to the head.
As a preparatory practice for sirshasana, the headstand
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