Pranamasana is a simple asana with several physical, mental, and spiritual advantages. It is generally practiced before and after Shirshasana. Pranama in Sanskrit means ‘bowing or paying respect.’
This asana is also known as Balasasna or Naman Pranamasana. Sritattvanidhi, a famous yogic text of the 19th century mentions ‘Balasana’. The text is described as a counter asana for various asanas.
Balasana is called Pranamasana in the Hatha Vidya tradition. It offers almost the same but mild effect as that of Shirshasana
Step-to-step practice method
Let us understand how to perform Pranamasana as per Hatha Vidya tradition.
Begin with sitting in Vajrasana. Spread your palms on the knees and sit with your spine erect.
Slowly breathe in and focus on it, bend your head back a little.
Similarly, slowly breathe out leaning forward. Remember to keep your chin away from the chest, and place your forehead close to the knees. Hold the ankles.
Raise your buttocks and simultaneously, rest the top of your head on the floor.
Maintain that posture for a while, till it feels comfortable.
Now, breathe out and lower your buttocks.
Change to the sitting position. Rest on your heels and place your palms on your knees.
Now raise the trunk and head and come back to Vajrasana, while breathing in.
Focusing during the Asana
Every asana includes movement of the limbs and stretching of muscles, which stimulates the blood flow and improves the functioning of associated body parts. During Pranamasana, the lower abdomen contracts, and the spine stretches. With mental awareness, one can notice the blood circulation towards the forehead/ frontal lobe of the brain and face muscles.
Benefits of Pranamasana
Like any other asana, Pranamasana has certain specific benefits.
It improves the vital capacity of the lungs.
It helps open air passages and eases the condition of asthma and similar breathing difficulties.
It enhances alertness and thus enables one to reach the meditative state easily.
It is a preparatory exercise for Shirshasana.
It helps activate the Ajna chakra.
Contraindications: Who should avoid Pranamasana
Although yoga asanas are generally devoid of after-effects and beneficial to all, regardless of age and gender, certain medical conditions are to be considered before performing these asanas. People with below given health conditions should avoid this asana.
High blood pressure
Vertigo
Neck issues
Glaucoma
The asana is easy, and the instructions may be found to be simple to follow; however, only practice under the guidance of an expert practitioner or guru.
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