This exercise balances and harmonizes body, mind and soul in a perfect way.
On a physical level it strengthens, stretches and relaxes the muscles, ligaments and joints of the whole body. It expands the lungs and deepens the breath so energy can flow more freely throughout the body. Circulation is stimulated and fatigue is overcome. Because more blood is supplied to the head, there is an improvement in concentration and eyesight. Khatu Pranam also makes the spine more flexible and promotes healthy function of organs and glands. If one practices these exercises with regular discipline, Khatu Pranam also becomes a powerful tool in regulating the entire nervous system. One can balance strong emotions and overcome nervousness and depression.
On a spiritual level, Khatu Pranam is like a cosmic dance or Mudra (spiritual expression). It has a strong influence on our energy centres (Chakras) and the life energy (Prana) flows better throughout the whole body. The Tattvas (elements) and biorhythms are brought into balance. It expands consciousness, harmonises the body, breath and nervous system, and promotes the feeling of calmness. It broadens the consciousness to perceive the vital energy existing everywhere.
Perform 4-6 rounds of Khatu Pranam once or twice a day, especially when feeling tired and you will feel fresh and vital.
Starting Position: Vajrasana
Concentration: on the whole body
Breath: coordinated with movement
Repetitions: 4-6 times
Practice: Sit in Vajrasana. The body is erect, hands rest on the thighs. Back, neck and head form a straight line. Relax the whole body.
- Inhaling raise both arms above the head. Place the palms together and stretch a little higher and slightly back. Look towards the hands.
- Exhaling turn the palms to the front. Keeping the back and arms straight, bend forward from the hips until the arms and forehead touch the floor (Shashankasana).
- Inhaling bring the upper body forward along the floor until the shoulders are between the hands, the toes are tucked under. Chin, chest, knees and toes touch the floor. The buttocks are slightly raised.
- Holding the breath lower the hips to the floor and with the help of the hands lift the body up (Bhujangasana). The shoulders are pressed down and back. Stretch not only through the lumbar spine but also through the thoracic spine, so that the whole of the spine is evenly arched. The feet rest flat on the floor. Straighten the arms only to the degree that the hips can remain in contact with the floor. Look up.
- Exhaling tuck the toes under, straighten the arms and legs and raise the buttocks high. Bring the heels to the floor, so the whole of the foot contacts the floor. Upper body and arms form a line and the head hangs relaxed between the straight arms. Body weight is distributed between the hands and the soles of the feet. Gaze is directed towards the navel.
- Inhaling step the right foot between the hands and lower the left knee to the floor. The toes of the left foot can be tucked under or lie flat on the floor. Raise the head and look up. The palms or fingers touch the floor. The right side of the abdomen and chest rest on the right thigh.
- Holding the breath extend the arms above the head and bring the palms together. Stretch the whole body up and slightly back. Look towards the hands.
- Exhaling return to Position 6.
- Holding the breath bring the left foot beside the right and straighten the knees. Allow the upper body to hang forward completely relaxed. If it is possible, place the palms of the hands on the floor.
- Inhaling raise the body with the arms extended above the head. Bring the palms together and stretch the whole body up and slightly back. Look towards the hands. The back is evenly extended.
- The Asanas now continue in reverse order.
- Exhaling bend forward again and allow the upper body to hang, as in Position 9.
- Inhaling step back with the right foot, lower the right knee to the floor and look up, as in Position 6.
- Holding the breath raise the arms as in Position 7.
- Exhaling lower the arms and place the hands beside the foot on the floor, as in Position 6 or 12.
- Holding the breath step the left foot back beside the right foot and raise the buttocks high as in Position 5.
- Inhaling lower the hips to the floor and come into Bhujangasana, as in Position 4.
- Exhaling place chin and chest on the floor and raise the buttocks, as in Position 3.
- Holding the breath pull the upper body back into Shashankasana as in Position 2.
- Inhaling raise the body with arms above the head and place the palms together as in Position 1.
- Exhaling lower the arms and return to the starting position.
- In the second round step the left foot forward between the hands in Position 6 and back again in Position 12. In the third round, step the right foot forward again in Position 6, etc.
- The postures of this exercise sequence can also be performed as individual Asanas. To practice in this way hold each position for some time with normal breathing.
Khatu Pranam Mantras
- Position 1ॐ असतो मा सद्गमयom asato mā sad gamayaOM Lead us from unreality to reality
- Position 2ॐ तमसो मा ज्योतिर्गमयom tamaso mā jyotir gamayaOM Lead us from darkness to light
- Position 3ॐ मृत्योर्मामृतं गमयom mṛtyor mā amṛtam gamayaOM Lead us from death to immortality
- Position 4ॐ सर्वेषां स्वस्तिर्भवतुom sarveṣām svastir bhavatuOM May everywhere be good health
- Position 5ॐ सर्वेषां शान्तिर्भवतुom sarveṣām śāntir bhavatuOM May everywhere be peace
- Position 6ॐ सर्वेषां मङ्गलं भवतुom sarveṣām maṅgalam bhavatuOM May everywhere be harmony
- Position 7ॐ सर्वेषां पूर्णं भवतुom sarveṣām pūrṇam bhavatuOM May all realize completeness
- Position 8ॐ लोकाः समस्ताः सुखिनो भवन्तुom lokaḥ samastāḥ sukhino bhavantuOM May there be happiness and prosperity on all planes
- Position 9ॐ द्यौः शान्तिःom dhyauḥ śāntiḥOM Peace be in the universe
- Position 10ॐ अन्तरिक्षं शान्तिःom antarikṣam śāntiḥOM Peace be in the atmosphere
- Position 11ॐ पृथिवी शान्तिःom pṛthivī śāntiḥOM Peace be on earth
- Position 12ॐ आपः शान्तिःom āpaḥ śāntiḥOM Peace be in the waters
- Position 13ॐ ओषधयः शान्तिःom oṣadhayaḥ śāntiḥOM Peace be in the herbs and fruits
- Position 14ॐ वनस्पतय: शान्तिःom vanaspatayaḥ śāntiḥOM Peace be in the plants and trees
- Position 15ॐ विश्वेदेवाः शान्तिःom viśve devāḥ śāntiḥOM Peace be in the elements
- Position 16ॐ ब्रह्म शान्तिःom brahma śāntiḥOM Peace be of the Supreme
- Position 17ॐ सर्वं शान्तिःom sarvam śāntiḥOM Peace be everywhere
- Position 18ॐ शान्तिरेव शान्तिःom śāntir eva śāntiḥOM Peace, only peace
- Position 19ॐ सा मा शान्तिरेधिom sā mā śāntir edhiOM Peace be in my mind and heart
- Position 20ॐ शान्तिः शान्तिः शान्तिःom śāntiḥ śāntiḥ śāntiḥOM Peace, Peace, Peace
Benefits:
- Position 1 + 19Stretches all the muscles, ligaments and joints of the upper body and relaxes the organs of the abdomen and chest. The lungs are expanded and the breath spreads into all areas of the chest, particularly into the sides of the lungs. The energy flows more freely throughout the body, especially into the limbs. This posture influences the Vishuddhi Chakra.
- Position 2 + 18The increased blood supply to the head promotes concentration. The Asana has a calming effect and relieves tiredness, nervousness and depression. It relaxes the neck and shoulders, deepens the breath into the back and releases tension in the back. The pressure of the thigh and the movement of the breath into the abdomen massages the intestines. This posture influences the Muladhara Chakra (especially when practiced with Ashvini Mudra).
- Position 3 + 17Stretches the entire spine and counters a rounded back. The posture relaxes the pelvic region and is of benefit to the organs of the lower abdomen. Deep, diaphragmatic breathing is promoted which stimulates the flow of energy throughout the whole body.
- Position 4 + 16Stretches the whole spine and front of the body. Stimulates the flow of energy and increases the flow of the breath into the sides of the lungs. Circulates blood to all organs of the pelvis, abdomen and chest, and stimulates function of all glands. The position calms strong emotions. Strengthens the back, arm and shoulder muscles. Extends the spine and stretches the hip flexors, thus is excellent in preventing a rounded back. For this reason, this Asana is recommended for those with sitting professions. The Asana has a balancing influence on the Svadhishthana Chakra.
- Position 5 + 15Strengthens the whole body. Stimulates blood circulation and particularly increases the flow of blood into the head. In this way the Asana counters tiredness and aids concentration and eyesight. Stretches the calf muscles and helps foot strain and venous return. This posture balances the energy flow of the whole body and has an activating effect upon the Sahasrara Chakra.
- Position 6 + 14Extends the back and stretches the muscles of the hips and pelvic floor. Promotes good posture. The Asana develops deeper breathing and healthy digestion. This posture influences the Anahata Chakra.
- Position 7 + 13Stretches the whole of the upper body, especially along the sides of the chest. The chest is opened and expanded, allowing the breath to flow evenly into all areas of the lungs. Improves balance and leg stability. Extends the back and stretches the hips, promoting good posture and a relaxed meditation pose. The Asana influences the Vishuddhi Chakra.
- Position 8 + 12 (as for 6 + 14)
- Position 9 + 11The upper body can relax in this position. All joints of the spine, shoulders and arms are relieved of strain and receive an increased supply of blood. Stimulates the function of all internal organs and muscles, as well as the sense organs in the head (eyes, ears etc.). Stretches the back muscles and the muscles of the legs. This Asana activates the Manipura Chakra.
- Position 10Invigorates the whole body, balances energy flow and stimulates the function of all glands. Deepens the breath, stimulates digestion and helps relieve diseases of the throat. The posture has a balancing effect upon the Vishuddhi Chakra.
Caution: Avoid this sequence of Asanas with very high blood pressure or dizziness.
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