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Ashtanga Namaskara
Also Known as, Knees, Chest, and Chin Pose or Salute with Eight Limbs Pose
About the Ashtanga Namaskara pose/asana
This is performed while lying on the ground, face downwards. It is an easy pose to perform.
Benefits of Ashtanga Namaskara pose/asana
* The pose helps you improve the flexibility of your spine.
* By sending additional amount of blood to the nerves in your arms and shoulders it helps you strengthen them.
* It helps you increase the size of your chest.
How to do the pose?
Step 1: Come into push up performing stance, with your shoulders right on top of your wrists, arms stretched to the full, taking the shoulders to their maximum height.
Step 2: Let your knees drop to the floor.
Step 3: after the knees, it is time to let your chest fall to the floor. Drop your chest in between your hands. Also touch your chin to the floor.
Step 4: Do not allow your arms to sway out to the sides. Keep them glued to the side of your torso.
Step 5: Take your hips and buttocks in as high a position as possible. The preferred angle between your stomach and your legs should be a right angle.
Step 6: Remain in the pose for as many breaths as possible.
More about Ashtanga Namaskara or Knees, Chest, and Chin Pose
The pose is performed as a prostration in front of Him who nourishes mankind. The operative mantra for this pose is Om Pooshne Namah (pronounced as Om Poosh-nay Na-ma-hay). It is called an eight limbed salutation pose because all the eight limbs of the body- the chin, both the hands, the chest, both knees and both the toes - touch the floor.
A word of caution!
The pose is not supposed to be performed if you are suffering any of the following injuries:
* Hip or lower back injury.
* Any type of neck injury or muscle pull.
* Wrist injury.
* High blood pressure or Hernia
* Women whose pregnancy has crossed the third month should avoid doing this pose.
* Women should also avoid doing the pose during menstruation cycles.
Tips for Beginners
With the help of this pose, beginner practitioners of yoga would be able to increase the strength of their arms and shoulders. This would allow them to perform more complicated and intensive arm poses.
Tips for Advanced practitioners
Advanced practitioners of yoga can use the pose to warm up their torso and legs for more strenuous yoga poses such as the Chaturanga pose.
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