Ashtanga Namaskara (Eight Limb Pose). अष्टांग नमस्कार

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asana

mudra

parnayama

yoga

What is the meaning of the Ashtanga Namaskara

 

  1. The purpose of this asana is to achieve bodily balance across the eight key points, which are:

    1. Foot

    2. Ankle

    3. Knee

    4. Hips

    5. Elbow

    6. Wrist

    7. Shoulders

    8. Top of the neck.

Overall body weight is controlled through the knees and chin, while the eyes also play a crucial role in maintaining balance and coordination.

This is the Sixth Position of Surya Namaskar (Sun Salutation), and its mantra is Om Pushne Namaha.

 

How to Perform Ashtanga Namaskara

  1. Stand upright on the mat.

  2. Begin by assuming the tabletop pose.

  3. Press your palms down while shifting your weight onto your toes. Raise your hips and position your backside upward (Adho Mukha Svanasana).

  4. Lower your knees and fold your elbows inward.

  5. Let your chest touch the floor.

  6. Allow your chin to make contact with the ground while keeping your hips elevated.

  7. Maintain a normal breathing pattern in this position.

  8. Hold this posture for 5 to 10 counts.

  9. Afterward, relax your knees and toes, allowing your hips to touch the floor.

  10. Push against the mat with your hands and lift your hips upward.

  11. Return to the tabletop pose.

  12. Alternatively, you can sit in Vajrasana.

Benefits of Ashtanga Namaskara

  1. This asana enhances back strength.

  2. It also strengthens the muscles of the legs and arms.

  3. It improves lung capacity.

  4. It also tones the abdominal muscles.

  5. It strengthens the wrists and chin.

  6. It aids in liver detoxification.

  7. It increases self-awareness and confidence levels

Precaution of Ashtanga Namaskara

  1. Individuals with lower back pain should avoid this asana.

  2. Those with knee pain should also refrain from practicing it.

  3. Anyone experiencing joint pain should not practice this asana.

  4. Patients with cervical spondylosis should not perform this asana.

  5. Individuals with high blood pressure should avoid practicing this asana.

  6. It is recommended to perform Sun Salutation before practicing this asana.

Point should be keep in mind

  1. Warming up is essential when performing asanas related to the spine.

  2. Asanas should be practiced in well-ventilated spaces.

  3. A yoga mat or a soft carpet should be used for practicing these asanas.

  4. It is advisable to practice on an empty stomach.

Ashtanga Namaskara
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