What is Ashtanga Namaskara?
Ashtanga Namaskara, also known as Eight Limbed Pose, is a fundamental yoga pose that is often included in the Sun Salutation sequence. The name “Ashtanga Namaskara” comes from the Sanskrit words “ashta” meaning eight, “anga” meaning limbs, and “namaskara” meaning salutation. This pose is a full-body exercise that engages multiple muscle groups and promotes strength, flexibility, and balance.
In Ashtanga Namaskara, the body is lowered to the ground with the chest, chin, hands, and knees touching the floor, resembling a full prostration. The eight limbs of the body that are engaged in this pose are the two hands, two feet, two knees, chest, and chin. This pose is often performed as part of a sequence of yoga poses to warm up the body and prepare it for more advanced asanas.
How to perform Ashtanga Namaskara?
To perform Ashtanga Namaskara, start in a high plank position with the hands shoulder-width apart and the body in a straight line from head to heels. Slowly lower the body towards the ground by bending the elbows close to the body, keeping the chest and chin lifted. As you lower down, the chest, chin, hands, and knees should touch the ground simultaneously. The hips should be lifted slightly off the ground.
Hold the pose for a few breaths, then press into the hands and lift the hips up and back into a downward-facing dog position. From there, you can move into the next pose in the sequence or continue with your yoga practice.
What are the benefits of practicing Ashtanga Namaskara?
Practicing Ashtanga Namaskara offers a wide range of benefits for the body, mind, and spirit. Some of the key benefits include:
1. Strengthens the upper body: Ashtanga Namaskara engages the muscles in the arms, chest, and shoulders, helping to build strength and endurance in these areas.
2. Improves flexibility: The full prostration in Ashtanga Namaskara stretches the muscles in the chest, shoulders, and back, promoting flexibility and mobility in these areas.
3. Enhances core stability: Holding the body in a straight line while lowering down in Ashtanga Namaskara requires core strength and stability, helping to improve posture and balance.
4. Calms the mind: The focus on breath and movement in Ashtanga Namaskara can help to calm the mind and reduce stress and anxiety.
5. Energizes the body: Ashtanga Namaskara is often performed as part of a dynamic sequence of poses, helping to increase energy levels and invigorate the body.
What are the contraindications of Ashtanga Namaskara?
While Ashtanga Namaskara offers many benefits, there are some contraindications to be aware of. Individuals with the following conditions should avoid or modify this pose:
1. Wrist or shoulder injuries: Ashtanga Namaskara places a significant amount of weight on the wrists and shoulders, so individuals with injuries in these areas should be cautious when performing this pose.
2. Neck injuries: The full prostration in Ashtanga Namaskara requires bending the neck and placing pressure on the chin, so individuals with neck injuries should avoid this pose.
3. Pregnancy: Pregnant women should avoid poses that involve lying on the stomach, so Ashtanga Namaskara may not be suitable during pregnancy.
4. High blood pressure: Individuals with high blood pressure should be cautious when lowering down in Ashtanga Namaskara, as this can cause a sudden drop in blood pressure.
It is important to listen to your body and consult with a yoga instructor or healthcare provider if you have any concerns about practicing Ashtanga Namaskara.
How does Ashtanga Namaskara contribute to a yoga practice?
Ashtanga Namaskara is a foundational pose that contributes to a well-rounded yoga practice in several ways. This pose helps to build strength, flexibility, and balance in the body, preparing it for more advanced poses. The full prostration in Ashtanga Namaskara also symbolizes surrender and humility, encouraging practitioners to let go of ego and connect with a deeper sense of self.
In addition, Ashtanga Namaskara is often included in the Sun Salutation sequence, a series of poses that are traditionally performed at the beginning of a yoga practice to warm up the body and connect with the breath. This sequence helps to create a sense of flow and rhythm in the practice, promoting mindfulness and presence on the mat.
What are some variations of Ashtanga Namaskara?
There are several variations of Ashtanga Namaskara that can be modified to suit different levels of practice or accommodate specific needs. Some common variations include:
1. Half Ashtanga Namaskara: In this variation, only the chest, chin, and hands touch the ground, with the hips lifted off the floor. This modification reduces the pressure on the knees and can be more accessible for beginners.
2. Knee-down Ashtanga Namaskara: In this variation, the knees are lowered to the ground before the chest and chin, providing additional support for individuals with limited upper body strength.
3. Sphinx pose: Instead of lowering all the way down to the ground, practitioners can come into Sphinx pose by resting on the forearms with the elbows directly under the shoulders. This variation helps to open the chest and stretch the spine.
By exploring these variations, practitioners can adapt Ashtanga Namaskara to their individual needs and preferences, making it a versatile and adaptable pose for all levels of practice.