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KHATU PRANAM – an invigorating sequence

The hands rest on the thighs. In this way the Asana counters tiredness and aids concentration and eyesight. The Asana influences the Vishuddhi Chakra. A detailed description of the benefits and effects of each position is found in Level 7.

Level 7 Khatu Pranam Close navigation. Stretch not only through the lumbar spine but also through the thoracic spine, so that the whole of the spine is evenly arched.

Raise the arms above the head and bring the palms together. Stretches the calf muscles and helps foot strain and venous return.

This sequence should not be practiced with very high blood pressure or if there is a tendency to become dizzy. The chest is opened and expanded, allowing the breath to flow evenly into all areas of the lungs.

The soles of the feet should be flat on the floor. The Khatu Ashram and its surroundings is filled with an immense spiritual power and radiance which is imparted to us when we focus our mind, with love and reverence, on this holy place.

KHATU PRANAM – For Daily Health & Harmony

Khatu is a village in Rajasthan, India. Therefore it is beneficial to include this sequence in your daily exercise programme from the first level. Holding the breath extend the arms above the head and bring the palms together. Stretches the rpanam muscles and the muscles of the legs. Stretches the whole of the upper body, especially along the sides of the chest. Bring the palms together and look towards the hands. The lungs are expanded and the breath spreads into all areas of the chest, particularly into the sides of the lungs.


Look towards the hands.

Khatu Pranam

Strengthens the whole body. The Asana develops deeper breathing and healthy digestion. The Asana has a balancing influence on the Svadhishthana Chakra. Holding the breath step the left foot back beside the right foot and raise the buttocks high as in Position 5. Allow the upper body to hang forward completely relaxed. It has a strong influence on our energy centres Chakras and the life energy Prana flows better throughout the whole body.

Inhaling raise the body with the arms extended above the head. Strengthens the back, arm and shoulder muscles. Khatu Pranam strengthens, stretches and relaxes the muscles of the whole body, promotes flexibility of the spine and regulates glandular activity.

Improves balance and leg stability. Place the left foot beside the right and straighten the knees. Place the palms together and stretch a little higher and slightly back. The upper body can relax in this position. Extends the back and stretches the hips, promoting good posture and a relaxed meditation pose. Inhaling raise both arms above the head.

Keeping the legs straight, raise the buttocks. For this reason, this Asana is recommended for those with sitting professions. Bring the right foot forward between the hands and place the left knee on the floor. Relax the whole body. The palms or fingers touch the floor.


Extends the back and stretches the muscles of the hips and pelvic floor. The shoulders are pressed down and back. The toes are tucked under and hips are raised from the khayu. Be sure not to over-extend the lower back.

KHATU PRANAM – an invigorating sequence

The posture relaxes the pelvic region and is of benefit to khati organs of the lower abdomen. The buttocks are slightly raised.

Avoid this sequence of Asanas with very high blood pressure or dizziness. The upper body and arms form a line. Inhaling step back with the right foot, lower the right knee to the floor and look up, as in Position 6.

This posture influences the Vishuddhi Chakra. It expands consciousness, harmonises the body, breath and nervous system, and promotes the feeling khxtu calmness. Place the palms together and look towards the hands.

In the third round, step the right foot forward again in Position 6, etc. The upper 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. The entire nervous system is balanced and strengthened.