Ashtanga Namaskara
What is Ashtanga Namaskara?
Ashtanga Namaskara, also known as Eight Limbed Salutation or Eight Parts of the Body Touching the Ground, is a popular yoga pose that forms part of Ashtanga Yoga’s Sun Salutation sequence.
The practitioner begins this pose with their arms outstretched and their body straight in a plank position. After that, the buttocks stay raised as the knees, chest, and chin are lowered to the floor. The elbows are held tight to the body, and the hands are placed beside the chest with the fingers pointing forward. The eight bodily components that make contact with the ground are the chest, chin, two hands, two knees, and two feet.
This posture, which helps to extend the neck and spine and strengthen the arms, shoulders, and chest, is frequently used to transition between the plank and upward-facing dog or cobra poses. Additionally, it is thought to awaken the solar plexus chakra, which is linked to confidence and self-power.
Anyhow, Chaturanga Dandasana, which needs enough wrist strength to maintain, is not the same as Ashtanga Namaskara. Thus, by using the common practice of Ashtanga Namaskara, one can develop their power from the most fundamental level.
This pose, which is popular for developing a flexible backbone that keeps the brain at its peak, is distinct from wrist strengthening. Better mental and physical coordination results from this. As a result, the eighth body part is in Ashtanga Namaskara. Both hands, both knees, both feet, the chest, and either the chin or the chest in contact with the ground are examples.
In Ashtanga Namaskara, Namaskara refers to the customary greeting, bowing, or expressing reverence for elderly people, expounders, or Hinduism beliefs. In any event, Ashtanga Namaskara is one of the Surya Namaskara series that is performed in remembrance of the Hindu deity Sun.
Which muscles are used in Ashtanga Namaskara?
- Rectus abdominis
- transverse abdominis
- obliques
- erector spinae
- biceps
- triceps
- deltoids
- rotator cuff muscles
- quadriceps
- hamstrings
- glutes
- hip flexors
- latissimus dorsi
- rhomboids
- trapezius
- pectoralis major and minor
What are the Health Benefits of Ashtanga Namaskara?
- Massages Abdominal Organs
In Ashtanga Namaskara, augmenting the pelvis in a path forces the abdominals inward during practice. The abdominal organs receive a massage from this movement, which improves how well they function. In the long term, nevertheless, it also detoxifies them.
- Regulates Endocrine Functions
The body’s numerous endocrine glands are regulated by the increased level of physical activity in this position.
This further instructs glands such as the pituitary, thyroid, adrenal, and pancreatic glands to release the necessary hormones to support optimal metabolism.
- Makes Spine strong and flexible
The daily and repetitive practice of this pose causes the backbone to alter shape as it moves into and out of the stance. This broadens the scope of musculoskeletal features, which also tones them. Consequently, it strengthens the backbone.
4. Strengthens Upper Body
Adjusting the weight, going into the stance, and getting out of the pose required almost all of the torso’s muscles. If done on a regular basis, such flow improves bone viscosity and tones the muscles. strengthens the upper body as a result.
5. Stimulates Chakras
One of the poses that works on multiple chakras is Ashtanga Namaskara. Under the direction of a qualified yoga instructor, daily practice combined with suitable breathing techniques can result in the development of the Mooladhara (Root), Manipura (Solar Plexus), and Swadishthana (Sacral) chakras. Each has plenty of results.
How To Do Ashtanga Namaskara?
- With both legs stretched back and toes tucked in, begin in the plank position. Keep your hands shoulder-width apart and place your palms under your shoulders. Between your heels and your head, your body is in a straight line.
- Take a breath Drop your knees onto the mat as you release the breath, then only your chest, maintaining your hips and abdomen off the mat so that your buttocks are pointed upward.
- Next, lower your forehead or chin to the mat. Keep your toes tucked in.
- The elbows pointing upward and toward the torso, and the hands beneath the shoulders.
- Shut your eyes and concentrate on this heart. Take a deep breath and release it while being completely conscious of your body on the mat and your environment.
- Spend some time expressing your gratitude for everything.
- Exhale, lower your buttocks, spread your legs apart, place your hand under your cheek, and then relax in Makarasana to release the tension.
- Being a transitional stance, Ashtanga Namaskara is frequently followed by Bhujangasana, also known as the cobra pose.
Ashtanga Namaskara Video:
What are the Beginners’ Tips for Ashtanga Namaskara?
The Cat pose, which requires less effort than Chaturanga Dandasana to prevent any more accidents, can be triggered by primary body structures during Ashtanga Namaskara practice.
Unlocking the chest may be difficult for someone with stiff shoulders. Therefore, it is not appropriate to adorn the shoulder roll beyond one’s own.
The freshly registered practitioner would not be able to have an exceptional or great arch in the entire back, which is the purpose of flexibility. Thus, lowering the distance between the pelvis and the floor is one way to perform Ashtanga Namaskara.
One should turn their neck if they are connected to the floor with their forehead or chin. Therefore, novices who lack neck flexibility can attempt to feel the floor without exerting any power.
What are the Props and Modifications for Ashtanga Namaskara?
It’s more difficult to maintain the position for an extended period if you have weak abdominal muscles or lethargy. Thus, the practitioner can implant a wooden block into the thigh. It is possible to get the strength required to maintain the position by embracing the block. But it even helps the core muscles contract to their full potential.
It is difficult for those with sensitive knees to stay in contact with the floor for extended periods. Therefore, a soft blanket can be placed to lessen irritation while in this position.
Practitioners who find it uncomfortable to rest their chin and chest on the floor might cushion the area with a soft cloth. This will change the emphasis on improving the posture’s equilibrium.
What are the Precautions for an Ashtanga Namaskara?
A person with arthritis or a lower back issue shouldn’t put too much strain on their back to create an arch. This would be considered defamatory. Here, one should take care of their physique.
Although it is common knowledge that we can complete the pose in a single sitting, practitioners occasionally choose to rush through the process. It might, however, strain some muscles or delocalize some joints. It is never appropriate to dive into the position and then slowly return to it.
The chest should not support the weight of your torso. Breathing disturbances could result from this. As a result, one should let the chest contact the floor and equally distribute the weight between both hands. Avoid pulling your elbows to the outside as you lower your torso to the floor. Keep them close to the ribcage if possible.
What are the Contraindications for an Ashtanga Namaskara?
- neck injury
- shoulder injury
- sensitive knees
- lower back pain
- hyper-mobile lower back
- lower back injury
- herniated vertebral disc
- spondylolisthesis
- suffer from migraines
Conclusion
Ashtanga Namaskara, or Eight-Limbed Salutation, is a yoga pose that is a component of Ashtanga Yoga’s Sun Salutation sequence. Eight body parts touch the floor in this pose, which stretches the neck and spine and helps you gain strength. It is thought to awaken the solar plexus chakra and is a fantastic transition position.
However, one can even raise their level and practice the above variation by choosing to alter the base stance in a few ways.
Ashtanga Namaskara is therefore a posture that should be performed for overall health and fitness.
FAQs
What is Ashtanga Namaskara in English?
One of Surya Namaskara’s yoga flow poses is Ashtanga Namaskara. Other names for it include Chest-Knee-Chin Pose and Eight-Limbed Pose. During the Surya Namaskar flow, Ashtanga Namaskara is a more approachable version of the Four-Limbed Staff Pose.
What are the benefits of Ashtangasana?
It enhances your breathing, posture, and ability to focus, all of which contribute to your general well-being. Additionally, it boosts your self-esteem. It increases the strength of your muscles, particularly your core and leg muscles.
What are the contraindications for Ashtanga yoga?
injury and surgery: Ashtangasana exercises work all of the body’s joints and muscles.
Absence of Body-Breath Connections: This stance requires awareness of the breath and body.
Physical Strength and Weak Body: Avoid this pose if you have weak knees, shoulders, or ankles.
What is Ashtanga asana?
The eight-limbed path of spiritual practice and conscious living known as Ashtanga Yoga leads people to self-awareness, freedom, and an end to their suffering. It is discussed in the Yoga Sutras, which the great sage Patanjali assembled in 200 BCE.
References:
Ashtanga Namaskara (Eight-Limbed Pose). (n.d.). MyYogaTeacher. https://myyogateacher.com/yoga-asana/ashtanga-namaskara
JanviMangukiya, J. (2024h, October 27). Ashtanga Namaskara – Health Benefits, How to Do?, Precaution. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/ashtanga-namaskara/
Eight Limbed Pose Yoga (Ashtangasana) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. (2017, October 15). Tummee.com. https://www.tummee.com/yoga-poses/ashtangasana
Dogra, T. (2022, August 4). Eight Limbed Pose (Ashtanga Namaskara): How To Practice Benefits Precautions. TheHealthSite. https://www.thehealthsite.com/yoga/eight-limbed-pose-ashtanga-namaskara-how-to-practice-benefits-precautions-898582/
Stephen. (2023, March 31). How to do Ashtanga Namaskara – Benefits & Yoga Pose Tutorial. Adventure Yoga Online. https://adventureyogaonline.com/ashtanga-namaskara-benefits/