Exercise-56: Pranamasana

  • Sit in vajrasana with spine erect and hands on the knees.
  • Grasp the lower calves from underneath.
  • Bend forward and place the crown of the head on the floor.
  • Raise hips to bring thighs in vertical position.
  • Return to vajrasana.
  • Repeat 10 times.


Breath- Inhale in vajrasana and while rising. Exhale while bending forward. Practice normal breathing in the pranam position.
Sequence- not to be practiced at the beginning of an asana series.
Limitation- Not to be performed by patients of vertigo or blood pressure.

  1. Prepares for shirshasana.
  2. Provides rich supply of blood to the head.
  3. Provides benefits of shirshasana to a lesser degree.




Meditative Postures are good for our mind

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