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We bring our hand, joined together, on the top of the head, requesting blessing of our body and body activities. We can visualize a white OM. Once the request done, white light is coming from the Buddhas and Bodhisattvas, and entering the crown chakra bless about body.
Then our hands are going to our throat. There is a red AH. We request blessing of our speech. Red light is coming and entering our throat chakra, blessing our speech.
Our hands now go to our heart, where we visualize a blue HUNG. "Please, all Buddhas and Bodhisattvas grant you supreme blessing to my mind". Blue light is coming from the heart of all Buddhas and Bodhisattvas, entering my heart and lifting all misconceptions, and clarifying my mind.
Now, we knee down, and our forehead touches the ground. Five points are in contact with the floor: two knees, two hands, and the forehead. At that moment, she shall feel that the five poisons are leaving our mind: anger, attachment, Ignorance, pride, and jealousy.
Through the blessing obtained, and the positive work against pride and attachment, the five poisons are transformed into the five corresponding Wisdom (the wisdom of the universal law, the wisdom of the mirror, the wisdom of equality, the wisdom of distinction and discernment, and the wisdom of accomplishing works). Therefore, soon after having abandoned the five poisons, we stand up swiftly. And start again.
We prostrate in this way three times, as for the Three jewels. And when we stand up the third time, we will bring again our hand on the three places, requesting the blessing of the Guru.
If you engage into some practice as the " Purification to the 35 Buddhas" - which required 108 prostrations - or if you are performing the prostration retreat (100.000), then, after some time, your body will be tired. It is said that this moment can be used to engage in practice like Shine, to calm the mind. 
Above is described the "short" prostration, which is mainly performed in front of a teacher, before a teaching. While in the "purification practice to the 35 Buddhas", or during the retreat, it is the long one which is performed.
Reasons and benefits: 
It is often asked why we should prostrate. Many people feel quite uneasy whenever they have to bow down, or even worst, to knee down!
It has nothing to do with worshipping a person, or any kind of God-like being. When you prostrate, the first point on which it works a lot is: pride! We have built such a sense of superiority, or Self-sufficiency, that it is difficult to develop the correct type of respect and devotion toward our Holy Teachers and Buddhas. During lives and lives, because of pride, we have accumulated so many negativities! Understanding it, and making prostration participate in the purification of those negativities, and contribute to change our mind.
Then, prostration is connected with our understanding of the Three Jewels has being our true objects of Refuge, superior Embodiment of all the qualities. To bow down is the least sign of respect we can manifest.
The purification going on, we can become more aware of the importance of taking Refuge, of relying on a root Guru, of giving-up ourselves for the sake of others. As here is the supreme motivation: to engage with joy in all the practices with the intention to be soon able to help as many other sentient beings as possible!
From a physical point of view, prostration helps to bring a better balance in our energies, smoothing the energy channels, releasing the blockages, and therefore rendering our mind suppler. 
When you prostrate in front of a Lama, you shall perceive this person as being a Buddha, possessing all the perfect qualities. You then bow down to the Buddha.
If prostration is as a practice, you visualize the Refuge Tree in front of you, with your Guru in the center, the Tantric Buddhas, and all others Buddhas and Bodhisattva under, and still under, the Dharma protector, and the protector of the four directions. Above, are the Lamas of the lineage, with Guru Vajradhara on the top. In front of this Noble Assembly, you protrate.


Words of Wisdom

"In daily life be like a child of illusion."
- Lama Shenphen Rinpoche

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