Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Ashtanga Namaskara
Ashtanga Namaskara, which literally stands for “Eight-Limbed salutation”, is a pose where your body is in contact with the ground surface in as many as 8 areas. This specific pose is used by many Hindu devotees to pay obeisance to their deities in temples. The name of this posture is derived from the Sanskrit words “Ashta” which stands for eight and “Anga” which means “Part”.
How To Do The Ashtanga Namaskara?
These are the steps for you to perform this asana:
- You have to lower the body in such a way, and up to a point where it lies parallel to the surface of the floor.
- Next, you have to let your jaw, the two knees, the chest, the two palms and the two feet touch the surface of the ground.
- You have to elevate the hips and the guts.
- While you are doing this, you need to breathe out. Then, you need to stop your breath for a few seconds.
- This specific point of time happens to be the primary aspect of this Yoga posture, and you have to recite a mantra or shibboleth as you perform this pose.
- This specific pose, Ashtanga Namaskara, happens to be the 6th posture of the Surya Namaskara of Yoga.
- “Om Pushne Namaha” is the shibboleth that you need to utter. This means “I greet the one who offers the quality / strength”. This is also the primary aspect of Surya Namaskara, or the Sun Salutation pose.
- This particular pose resembles a half push-up, and can help in the development of muscles that are needed for a safe practice. Try resisting the temptation to avoid this pose in search of one that is more challenging to perform, and can impress users. Over a period, the wear and tear that is associated with the practice can lead to an acute damage to the shoulders, unless you perform it with care and especially, if your body is not still adjusted to it.
- Never allow your elbows to stick out. Focus on keeping the elbows by your sides, and point them to the heels. Try to tuck the toes in.
- It is important for you to breathe in a smooth way all through this pose.
Benefits Of The Ashtanga Namaskara
There are many advantages to reap from the practice of this pose:
- Strengthens the body - It can make the muscles of the hands and legs stronger, and also gives strength to the chest.
- Improves flexibility - Regular practice of this specific posture can also make the body flexible, and can offer one of the most amazing massages to each curve of your body. During the process of internal massaging, it can also exercise the external region of your body. Your body can be the source for generating power to all the parts.
- Helps improve the heart - The Ashtanga Namaskara is extremely useful for the health of heart, and can tone the arteries and the cardiac muscles.
- Cures backache - This is an easy Yoga pose that can be excellent for beginners, and is known to alleviate pain in then back. This specific pose can remind you of a push-up, as it is a partial push-up, and thus – can make your arms stronger. This can also prepare your body for the performance of the Chaturanga Dandasana.
- Purifies the body - It can also purify the whole body. While you perform this asana and synchronize your breath while working out, it can flush all the dangerous toxins from your body. You have to perform the 12 poses in a particular way. This also involves the process of breathing in and out, which have to be followed strictly. Along with such poses, it is essential to chant any shibboleth that can establish synergy in your body.
- Gives higher level of relaxation and awareness - As you meditate during the Ashtanga Namaskara, you can have more awareness of how the whole world exists. Your mind can be filled with confidence that most people often tend to lack. The mind and the body work in unison, and help the soul in relaxation. This is visible easily in the face, and your countenance can radiate the confidence.
- Improves focus - The posture is not simply about becoming physically fit. It is also about getting an understanding of your inner chakras. With this level of focus, you can perform this posture and get the success that is inherent in it. The particular shibboleth that you have to chant along with this specific posture can help improve your level of concentration.
Precautions To Be Taken While Doing The Ashtanga Namaskara
- It is important to take a few precautions while you perform this pose. Avoid this specific posture if you are suffering from Buttock pain or an injurious condition of the spine or back.
- It is also better that you perform it under the supervision of a certified Yoga teacher if you happen to be in pregnancy. Pregnant women, especially those in the advanced stages of pregnancy, should obviously avoid this specific exercise.
- If you happen to suffer from knee pain, neck pain, backaches etc, it is a good idea that you avoid performing this specific exercise. You can replace it with a pose that is even simpler, although it is better that you consult a certified yoga instructor to know about it.
- This pose is extremely beneficial for heart health. However, if you have a heart problem already, it is better to consult a qualified yoga instructor and your doctor, to find out whether this specific pose is safe for you to perform.
The Ashtanga Namaskara happens to be one of the most profound and classical Yoga poses that is also used for meditation. This is a highly revered Yoga pose that is known to have immense benefits for the body. While this specific posture might appear to be tough at the outset, it has been found to be quite excellent by many regular practitioners. You need to be highly disciplined in order to perform this pose, and improve your endurance, stamina and mental power over a period of time.
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