Ashtanga Namaskar is the representative yoga asana of this tradition. While doing this yoga asana, a total of eight parts of the body touch the ground, that is why this asana is also called ashtanga or salutation done with eight limbs, this asana is a beginner level yoga posture of configuration style, which is known as the yoga asanas of Surya Namaskar. considered to be one of.
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What is Ashtanga Namaskar?
The word ‘ashta’ in Sanskrit language means 8 or eight, while the word ‘ang’ means part of the body. In Ashtanga Namaskar posture, eight parts of the body are in contact with the floor. These organs include 2 legs, 2 knees, 2 hands, chest or chest and chin, while doing this yoga asana, the body stays on these 8 organs, if seen in this way, then these asanas help in balancing, improving posture and helping hands. It also strengthens the core muscles. These yoga asanas can also be included in Yoga Poses For Six Pack Abs making 6 pack abs, Ashtanga Namaskar boosts energy in the body.
Benefits of doing Ashtanga Namaskar:
1. Flexibility and Posture
The practice of Ashtanga Namaskar however is a balancing pose. But this puts pressure on the muscles around the spine/spinal cord to keep the body in balance. Stimulation and active use of these muscles strengthens the entire back. After this, when the eight points of the body touch the floor, the natural curves of the spine automatically start coming into shape.
2. Strengthens Limbs
While doing this asana, the upper limbs of the body, arms / forearms
It has to be balanced on the palms itself. Along with this, the lower limbs, feet, knees, hips. When this asana is practiced regularly for a long time, it tones up the organs as well as makes them strong. With this, you can prepare the body for doing more challenging yoga poses.
3. Awareness and Engagement
To do this asana, the stomach has to be pulled inwards. This provides support to keep the hips and lower back in proper shape and balance. This awareness helps in keeping the core muscles engaged. Its regular practice also helps new yogis to learn the depth and nuances of yoga.
4. Knees-Chest-Chin-Alignment
Knee, chest and chin, all three are essential parts of Ashtanga Namaskar yoga, and by keeping these three in a straight line, the body can be kept in a comfortable and comfortable position while doing yoga. By being aware of these three organs, their stretching and joint pressure can be known. If these three are not kept in the right position, then the pain in the body itself starts giving information about improvement. In this way, keeping the body straight or aligned is the best way to get the best results while doing this asana.
5. Stability and Confidence
While doing Ashtanga Namaskar, there are many benefits mentioned above to the body in many ways. Along with this, one of the most important benefits is that, it also helps in increasing self-confidence by keeping the mind stable, new yogis feel energetic when stability and confidence grow together. This positive energy can be used in everyday activities.
6. Manipura Chakra And Digestion
Since the stomach has to be pulled in while performing this asana and there is pressure on the core or abs muscles, regular practice of Ashtanga Namaskar yoga helps in stimulating the Manipura Chakra. When the Manipura Chakra is activated, it helps in stimulating all the internal organs, it also helps in keeping the body’s digestive system on track.
Method of doing Ashtanga Namaskar:
- Lie down on your stomach on a yoga mat, with both hands near the waist in a normal position.
- Bring the hands near the ribs.
- Take a deep breath out.
- Try to lift the palms up.
- Only two feet, two knees, two palms, chest and chin will continue to touch the ground, all other limbs will remain raised in the air.
- Hips and abdomen will remain slightly raised, hold the breath.
- After this breathing will become normal.
Note: When Ashtanga Namaskar asana is performed while doing Surya Namaskara/ Sun Salutation exercises, then a mantra is also recited. In the asanas of Surya Namaskar, Ashtanga Namaskar asana is done at number 6. While doing Ashtanga Namaskar, “Om Pushne Namaha” is uttered. It means, we bow to the Lord Surya, who gives energy to the whole world.
Things to keep in mind before doing Ashtanga Namaskar (Important Notes)
- Ashtanga Namaskar should be practiced only in the morning.
- If you are doing these asanas in the evening, then it is important that you have taken your meal at least 4 to 6 hours before.
- At the same time, it is important to make sure that before doing the asana, you have defecated and the stomach is completely empty.
