Ashtanga Namaskara
Ashtanga Namaskara or the Eight-Limbed salutation is part of the Sun Salutation series of asanas. It appears as the 6th pose in the Sun Salutation or Surya Namaskara. In this pose, the body touches the ground in eight locations – the two feet (toes), the two knees, the two palms, the chest and the head. In Sanskrit, “ashta” means eight and “anga” means part. Hence the name Ashtanga Namaskara. This pose is also used by devotees for paying obeisance to deities in Indian temples. ↑
Precaution of ashtanga namaskara
Avoid this pose in case you suffer from the following ailments:
- Injury of back or spine.
- Buttock pain. ↑
Procedure of ashtanga namaskara
- Lower the body so that the body is parallel to the ground.
- Let the following parts touch the floor – The two feet, the two knees, the two palms, the chest and the chin.
- The hip and abdomen is slightly raised up.
- While performing this pose the breath is held outside and the breathing is stopped for few seconds.
- When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Ashtanga Namaskara is done as the 6th pose. The mantra to be chanted is – “Om Pushne Namaha”. It means salutations to the one who gives strength. ↑
Benefits of ashtanga namaskara
- It strengthens the muscles of the hands and legs.
- It strengthens the chest.
- Enhances the flexibility of the back and spine.
- Provides strength to the back muscles.
- Clears your mind and reduces tension and anxiety.
- Works and improves the muscles of all the 8 limbs involved.
- For beginners, Knees, Chest and Chin is an easy yoga to get experience of the backbends. It also provides relief to backache. You will find this pose to be like a partial push up, and hence it will give strength to your arms. It will also train you for the Chaturanga Dandasana.
- For advanced yoga students, Ashtanga Namaskara is a yoga pose particularly beneficial in improving the muscle strength of all the 8 limbs. You can use this pose as a warm up in the sun salutations before entering the Chaturanga. ↑
