Ashtanga Namaskara. Intro, Benefits & How To Perform

How to do Ashtanga Namaskara?

Before we begin with steps to follow on How to do Ashtanga Namaskara, there are a few cases in which we should avoid doing this Asana. They are:

• This Asana should not be practised by anyone who suffers from carpal tunnel syndrome. While performing, the compression over the median nerve may result in hand weakness and numbness.
• Pregnant women should not practise Ashtanga Namaskara after the first trimester.
• This Asana should not be practised by practitioners who have had any kind of surgery, especially abdominal surgery. Holding may be difficult or harmful to the performer because it requires the use of core muscles.
• Anyone having wrist, neck, and shoulder injuries should avoid practising this pose because the pressure you will get during the performing Asana could deteriorate your previous health condition.

Although this is a beginner-level asana, it is always advised to perform preparatory Asana to avoid any injury.

Preparatory Pose

•  Locust Pose- Shalabhasana
• Eagle Pose- Garudasana
• Plank Pose- Phalakasana
• Cat Pose- Marjari Asana

Methods to perform Ashtanga Namaskara

Worried about How to do Ashtanga Namaskara? Relax. Here is a step-by-step guide to do it:

1.  Begin with the Plank position. You have deep-seated, well-extended palms. Your heels are apart, and your toes are firm on the floor.
2. Take a deep breath and lower your shoulders, chest, and knees to the floor. Engage your core muscles as you descend to adopt the posture gradually.
3. Your elbows should be close to your rib cage. To allow for chest expansion, the shoulder should be rolled forward and in between the palms.
4. From here, raise your hips and let your midsection and abdomen fully engage so that either your chin or forehead touches the ground.
5. Make sure your belly is pulled in, and your back has a slight upraised arch. Your body should be on both of your knees, both of your toes, both of your hands, and either your chin or your forehead, as appropriate.
6. Keep this position and take a deep, slow breath for a few minutes or as long as it feels good. After that, take a deep breath and slowly lift your chin, chest, shoulder, belly, and knees into the Plank pose.