Ashtanga Namaskara for Core Strength: Build Stamina and Stability

Ashtanga Namaskara at a Glance

How to Do Ashtanga Namaskara?
Follow the Step-by-Step Instructions

This asana can be included in your everyday routine, as an asana or seeking blessing from God or elders. Once you bring this asana into your routine, you can get benefits in the form of blessings.

• A beginner can start with a tabletop pose. People already going yoga can start with a plank or prone pose (sleep on your stomach). Always do it on a flat and soft surface to avoid hurting your body.
• Start with the tabletop pose. Come to the floor (yoga mat), place your two knees and hands, and spread your fingers for better support.
• See that your body is properly aligned. Your hips should be over your knees, and your palms should be under your shoulders. Your toes should be tucked inside.
• Inhale slowly and deeply, bend your elbows slowly and keep your palms steady. Now bring your chest down, touch the floor and exhale.  Don’t just drop it hard, be gentle.
• Rest your chest between the palms and shoulders, and breathe out completely.
• Your hips stay in the same position but raised high with your knees on the floor, the toes still tucked in and your elbows near your rib cage.
• Now, exhale, bring your chin in contact with the floor and slowly look upwards. Now, breathe in and out slowly and gently to maintain the balance of your body, which is on your toes, knees, chest, chin, and palms.
• Maintain the balance and be there for about 3 to 4 breaths. See that your belly is tucked in and your hips should be raised to get the pose properly.
• While leaving the pose, you can bring your hips to the floor, keep your hands flat, forward, or sideways, and release your toes. You can be in the reverse corpse variation. Relax and breathe slowly.
• To go again for the next round, you can come to the Vajrasana pose, return to the tabletop and start the same steps.

This asana is about balance and stability and receiving blessings from Mother Nature and elders.

What are the Benefits of Ashtanga Namaskara?

• It helps open your chest and improve your lung capacity and breath quality.
• It stretches well and strengthens your neck, arms, upper body, and lower back. It also helps stretch and strengthen your foot and toes.
• This is a variation of push-ups. It helps build your arm and hip muscles and also helps for advanced variation of push-ups.
• This pose demands – concentration, focus, and stability, so by regular asana practice, you become more stable and focused in your everyday life.
• This can be a good warm-up or preparatory pose for other back-bend poses.
• It stimulates the Manipura chakra when your stomach is tucked in and your core muscles get engaged, which helps abdominal organs to perform better and helps with digestive issues.
• It helps improve and enhance your mind and body awareness.
• It helps calm and balance and prepares you for a healthy lifestyle.

Health Conditions that Might Benefit from Ashtanga Namaskara

Back Pain

People with mild or moderate back pain can benefit as it helps stretch and strengthen the back muscles.

Core Strength

People with weak cores can keep this asana as a regular practice. It helps you strengthen your core, which helps with your body’s overall balance.

Digestion Issues

As this asana stretches and strengthens your stomach area, it helps with your digestion process and keeps it easy.

Diabetic Patients

This pose could help diabetic patients as it balances their blood glucose levels. You should consult your doctor and do this asana under an experienced trainer.

High Blood Pressure

This asana helps to manage high blood pressure. So, people with High BP can do this asana to benefit from it.

Lipid Profile

This asana can positively impact the lipid profile if you make this asana routine.

Obesity

Regular practice of this asana can help to keep your weight under control.

Stress & Anxiety

Regular practice can calm your mind and this helps to reduce your stress and anxiety level.

Safety and Precautions

• Warm is very important before starting this pose.
• If you have any wrist injury or pain, avoid doing it, talk to your trainer and consult your health care professional.
• People with recent surgeries also should avoid doing it.
• For pregnant women during the menstrual cycle, you should avoid doing it.
• If you have a fever or feel dizzy, wait until your body reaches a normal temperature and then perform. Don’t overburden your body.
• People with very High blood pressure and migraines should avoid or can consult their health care professional for guidance.
• People with carpel tunnel syndrome (numbness, tingling, and weakness in hands and fingers) also should avoid doing it.
• Be slow and listen to your body; leave the pose and relax for some time if you feel any pain or discomfort.

Common Mistakes

• Always remember that any asana should be done under the guidance of an experienced trainer to avoid any mistakes. Instead of benefitting from it, you may end up in pain.
• Never forget to do a warm-up before this asana.
• If you are a beginner, be slow, don’t rush, and make it easy for yourself.
• If you feel any pain, just come out and talk to your trainer.
• See that your elbows should be in line with your heel and it should hug your sides.
• Don’t force your chest to touch the ground. You can stop it as far as you can.
• Don’t arch too much if you experience any pain. Keep it slow, and you will be able to after some practice.
• Remember to do this asana on any soft surface or yoga mat to avoid hurting your body parts touching the ground.

Tips for Ashtanga Namaskara

• Never start this pose without a proper warm-up.
• You can also do the cobra pose as a preparatory pose for the Ashtanga namaskar asana.
• Follow the proper body alignment.
• Proper Breathing Techniques are very important for the pose.
• Use a yoga mat to prevent hurting yourself.
• Beginners can start at a slow pace, be gentle on their bodies, and follow the instructions given by their trainers.
• You can use props for your comfort level.
• Be mindful and respect your body and your limits. Don’t force yourself.

The Physical Alignment Principles for Ashtanga Namaskara

Proper alignment is very important while doing this pose, as this can help to reduce the risk of hurting yourself.

• Your toes should be tucked inward.
• Your upside of two feet should be flat on the floor.
• Your toes, knees, and ankles should be in a line.
• Your palms should be directly under the shoulders.
• While arm balancing, your fingers should be spread wide and firm on the ground.
• Your hips and buttocks should not touch the floor.
• Knees and toes should touch the ground.
• Your legs should be close. Keep a very small gap between both legs.
• Don’t arch your back too much. Your neck should be in a straight line with your spine.
• Breathing is important. Inhale while you arch your back, exhale, and lower your chest and chin.
• Lower your chin and you should look forward.
• Tuck your belly to engage your core muscles.
• Balance the body equally with the eight limbs, chin, chest, arms, knees, and toes.
• Getting the proper alignment technique may take time, but you will get it as you practice.

Ashtanga Namaskara and Breath

Breath is always the companion of all yoga poses and so is Ashtanga Namaskara. Without proper breath coordination, it would not be beneficial. Breath should always be in auto mode with the movements.

Inhale and exhale before you start the pose. While you get set for the pose, you lower your chest and chin, exhale and engage your core for more stability. Again, when you lift your chest, inhale gently, feel the breath within and calmness. This helps you come back slowly. This becomes like a rhythm, exhale all the negativities and inhale when you rise, filled with energy, calmness, and mental strength. Proper coordination can give balance and stability to your body and mind.

Ashtanga Namaskara Variations

Variations should be according to your comfort and the limitations of your body.

Support your Knee

Beginners or people with less flexibility can keel a soft blanket under their knees. This can ease and give better support.

Child Pose

You can sit on your heels, keep your arms forward, and bend as in the Child pose. This could be a gentle option.

Half Ashtanga Namaskara

You bring your chest to the floor and keep up the hip and lower body.

Use of Props

You can also keep a yoga block below your chest for comfort if you lack flexibility.

Plank Pose

This pose can also be a variation for Ashtanga Namaskara.

Conclusion

Ashtanga Namaskara or Eight-Limbed Salutation Pose is the 6th pose in the Surya Namaskar (Sun Salutation) sequence in Ashtanga yoga. In this pose you ground eight points of the body—chin, chest, arms, knees and toes—and balance physically and mentally with the breath. It strengthens the upper and lower body and core muscles. Warm up poses are recommended to get better physical alignment and flexibility and balance. 

Beginners should practice this pose under guidance of a yoga teacher. Patience is key to get full benefits of Ashtanga Namaskara which includes focus, reduced stress and anxiety, self awareness and inner peace. Every time you bow down you respect your inner self and get blessings from elders and Mother Nature.

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