Pranamasana is an Indian translation for Bowing pose. You can learn this asana as below:

Routine:

• Get in the Vajrasana pose.

• Keep the spinal chord and the neck straight.

• Keep the eyes open.

• Place both the hands near the ankles.

• Grip the ankles firmly with four fingers keeping the thumb above them.

• Exhaling out bend the upper torso forward.

• Allow the forehead to touch the floor or cushion.

• Slowly raise up the waist to the maximum.

• Realize the strain over knee and the back.

• Attempt to touch the collarbone with chin.

• Slowly come back in the Vajrasana pose.

• This completes the cycle. Practice this for at least five times initially.

Breathing Patterns:

• Exhale out while bending the upper torso forward.

• Inhale when you raise the waist up.

• Hold the breath if no high blood pressure problem.

Consciousness:

• Physical - on the breathing and that part of the body where you realize the sensation while practicing.

• Spiritual - on Sahasradhara Chakra.

Benefits:

• Blood circulations towards brain raise the level of consciousness.

• Asthma.

• Promotes drainage of the lungs and chest.

• Helps to open the air passages.

• Decompresses the lower cervical and upper thoracic vertebrae and nerve roots.

Contraindications:

• High blood pressure.
• Spinal or waist or neck pain.