Khatu Pranam is a wonderful flow of asanas from the Yoga in Daily Life System that has numerous benefits. It is practiced in all levels of classes and here we offer some tips and extra steps to support you who are just beginning.
The purpose of this video is to assist your home practice. You can learn more from your local Yoga in Daily Life teacher.
Practice note for caterpillar pose as this is possibly the hardest one - you can see in this video that the hips are high in caterpillar pose because this person loves backbends! You can have your hips lower, mine always are! Just get the feeling in your body of an open throat, open chest and relaxed belly.
About Khatu Pranam
Khatu Pranam is a sequence of poses that harmonises body, mind and soul and is the outcome of research and experience extending over many years.
It strengthens, stretches and relaxes the muscles of the whole body, promotes flexibility of the spine and regulates glandular activity. It fortifies and boosts the immune system and balances the nervous system.
A few rounds performed daily improve posture, relieve back pain and digestive problems and reduce stress.
This sequence is designed by Vishwaguruji - founder of Yoga in Daily Life, and dedicated to Mahaprabhuji - a great saint who lived for 135 years in Khatu, a place in the Thar Desert, India.
In the initial stage of the practice, focus is given to the physcial benefits. But for the more experienced practitioner awareness of energy and the deep spiritual significance of Khatu Pranam takes this sequence to an advanced level.
Khatu Pranam Practice:
Sit in Vajrasana. The upper body and head are straight and in line. The hands rest on the thighs.
1 Raise both arms above the head. Place the palms together and look towards the hands.
2. Hare Pose - Shashankasana - Keeping the back straight turn the palms to the front and bend forward from the hips, until the arms and forehead touch the floor.
3. Caterpillar Pose - Bring the body forward until the shoulders are between the hands. The toes are tucked under and hips are raised from the floor.
4. Cobra - Bhujangasana - Lower the hips to the floor and raise the upper body with the help of the hands, but only to the degree that the hips remain in contact with the floor. Look upward, ensure the spine is evenly arched.
5. Mountain Pose - Keeping the legs straight, raise the buttocks. The upper body and arms form a line. The soles of the feet should be flat on the floor. The head hangs relaxed between the straight arms.
6. Lunge - Bring the right foot forward between the hands and place the left knee on the floor. The palms or fingers touch the floor. Raise the head and look to the front.
7. Lunge with the arms reaching up - Raise the arms above the head and bring the palms together. Look towards the hands. Press the hips forward slightly and lift the body up.
8. Return to Position 6.
9. Forward Bend - Place the left foot beside the right and straighten the knees. Allow the upper body to hang relaxed.
10. Standing and stretching up - Keeping the upper body and arms in a straight line, lift up from the hips. Bring the palms together and look towards the hands. Be sure not to over-extend the lower back.
The Asanas continue in reverse order.
11. Forward Bend - Bend forward again and allow the upper body to hang, as in Position 9.
12. Lunge - Bring the right foot back and place the right knee on the floor, as in Position 8.
13. Lunge with arms reaching up - Raise the arms, as in Position 7.
14. Lunge - Lower the arms and place the hands beside the foot on the floor, as in Positions 6 or 12.
15. Mountain Pose - Bring the left foot back beside the right foot and raise the buttocks high, as in Position 5.
16. Cobra Pose - Bhujangasana- Lower the hips and raise the upper body with the help of the hands, as in Position 4.
17. Caterpillar Pose - Bring the chin and chest to the floor raising the hips slightly, as in Position 3.
18. Hare Pose - Shashankasana- Bring the upper body back and come into Position 2.
19. Vajrasana with arms stretching up - Raise the upper body and arms at the same time, as in Position 1.
20. Vajrasana - 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 step the left foot back again in Position 12. In the third round step the right foot 1 forward again, etc.
Caution: This sequence should not be practiced with very high blood pressure or if there is a tendency to become dizzy. Further tips for sore wrists and knees or other body parts can be learnt from your teacher :)