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Khatu Pranam

This exercise, which harmonises body, mind and soul, is the outcome of research and experience extending over many years. Bring the heels to the floor, so the whole of the foot contacts the floor. Therefore it is beneficial to include this sequence in your daily exercise programme from the first level.

Press the hips forward slightly and lift the body up. Extends the spine and stretches the hip flexors, thus is excellent in preventing a rounded back. The Asana has a calming effect and relieves tiredness, nervousness and depression.

The upper body can relax in this position. The lungs are expanded and the breath spreads into all areas of the chest, particularly into the sides of the lungs. Allow the upper body to hang forward completely relaxed. Keeping the legs straight, raise the buttocks.

KHATU PRANAM – an invigorating sequence

It fortifies the immune system, which in turn increases resistance to disease. Khatu Pranam strengthens, stretches and relaxes the muscles khafu the whole body, promotes flexibility of the spine and regulates glandular activity.

Raise the head and look to the front. Look towards the hands. In the third round, step the right foot forward again in Position 6, etc. Stretches the back muscles and the muscles of the legs. It expands the lungs and deepens the breath so energy can flow more freely throughout the body. Raise the arms above the head and bring the palms together. Gaze is directed towards the navel. This Asana activates the Manipura Chakra.


Holding the breath extend the arms above the head and bring the palms together.

The shoulders are pressed down and back. The chest is opened and expanded, allowing the breath to flow evenly into all areas of the lungs. Yoga in Daily Life – The System. Inhaling bring the upper body forward along the floor until the shoulders are between the hands, the toes are tucked under. The entire nervous system is balanced and strengthened. Back, neck and head form a straight line. The khaatu body and head are straight and in line. Keeping the back straight turn the palms to the front and bend forward from the hips, until the arms and forehead touch the floor.

Bring the palms together and stretch the whole body up and slightly back. The right side of the abdomen and chest rest on the right thigh. This posture influences prnaam Anahata Chakra. The buttocks are slightly raised. Holding the breath bring the left foot beside the right and straighten the knees.


The energy flows more freely throughout the body, especially into the limbs. Be sure not to over-extend the lower back.

KHATU PRANAM – an invigorating sequence

Bring the right foot forward between the hands and place the left knee on the floor. Exhaling turn the palms to the front. Stretches the whole spine and front of the body. Place the palms together and stretch a little higher and slightly back. It broadens the consciousness to perceive the vital energy existing everywhere. Chin, chest, knees and lranam touch the floor. Inhaling step back with the right foot, lower the right knee to the floor and look up, as in Position 6.

On a physical level it strengthens, stretches and relaxes the muscles, ligaments and joints of the whole body. Because more blood is supplied to the head, there is an improvement in concentration and eyesight.