Yoga is an ancient physical and mental science which improves our physical health and also provides us mental and spiritual peace. Yoga includes various asanas which keep all the parts of our body strong and keep us away from diseases, one important asana is Ashtanga Namaskar which comes in the sixth step of traditional Surya Namaskar.
Ashtanga Namaskar is a beginner yoga pose, in which eight points (parts) of the body are balanced with contact with the ground.
In Sanskrit ‘Ashtanga’ means eight parts and ‘Namaskar’ means greeting.
In this article, we will learn in detail about the method of doing Ashtanga Namaskar, its benefits, and precautions.
What is Ashtanga Namaskar?
Ashtanga Namaskar is a yoga posture performed as part of the Surya Namaskar sequence. It involves balancing eight points of the body in contact with the ground, including both feet, knees, chest, chin or forehead, and both hands. This posture warms up the body and prepares it for physical activities. It is also a traditional posture used since ancient times to pay respect to elders, gods and sages.
This posture provides many benefits to the body, mind and soul.
Steps of Ashtanga Namaskar
Follow these steps to do Ashtanga Namaskar:
1. Start with Dandasana, which is the fifth step in the Surya Namaskar sequence.
2. Both palms and toes should be on the floor and shoulders directly above the wrists.
3. Exhale and lower the knees to the floor: make sure the body remains steady and balanced.
4. Lower the chest to the floor: then lower the chin or forehead as well.
5. Keep the elbows by the side of the body and bend the toes and point down.
6. Breathe comfortably throughout the pose: keep the body balanced on the arms, chest and knees.
7. Now stay in this pose for a while and normalize your breathing.
8. To release the pose, lift the chin off the floor and while inhaling, slide the chest upwards through the hands and slowly come to Bhujangasana (Cobra Pose).
Health Benefits of Ashtanga Namaskar
Practicing Ashtanga Namaskar has many physical and mental benefits:
1. Strengthens arms and shoulders: This asana strengthens the muscles of the arms and shoulders, thereby improving the strength and stability of these organs.
2. Improves flexibility: Ashtanga Namaskar stretches various parts of the body, such as the soles, toes, lower back, hips, shoulders and neck, thereby increasing flexibility in the body.
3. Relieves back pain: Ashtanga Namaskar helps in reducing back pain and making the spine healthy by improving stability, flexibility and strength in the back and spine.
4. Increases chest growth: The stretch on the chest in Ashtanga Namaskar develops the chest organs and improves lung function.
5. Strengthens and balances hands and arms: This asana prepares the body for more advanced arm balancing asanas by strengthening the essential muscles of the hands and arms and increasing balancing ability.
6. Benefits in Meditation and Concentration: This posture of Ashtanga Namaskar promotes the required meditation and concentration contributing to a sense of peace and awareness.
Effects on Doshas and Subtypes
Ashtanga Namaskar has a profound effect on the doshas (energetic forces) and subtypes in the body. By activating the Manipura Chakra (solar plexus), it balances Samana Vata and Pachaka Pitta, which are responsible for digestive problems. This activation helps regulate and improve the digestive process, thereby promoting optimal nutrient absorption and overall digestive health.
In addition, Ashtanga Namaskar also balances Udana Vata and Avambaka Kapha, which are responsible for chest problems. The asana opens the chest, encouraging deep breathing, thereby boosting lung capacity and the respiratory system. Ashtanga Namaskar not only benefits the physical body, but also has a calming effect on the mind, making it a beneficial asana for promoting mental and emotional well-being.
Precautions and Tips
It is important to take certain precautions while practicing Ashtanga Namaskar:
1. Wrist pain or injury: Do not practice this aasana if you have pain or injury in your hands or wrists. Modify the pose by using yoga blocks or placing fists on the floor instead of palms.
2. Neck problems: Use support like blocks or cushions to keep the head in a comfortable position. Be cautious and avoid putting excessive pressure on the neck.
3. High blood pressure: Do not practice this to prevent a rise in blood pressure levels. Choose more suitable alternate postures for individuals with high blood pressure.
4. Pregnancy: Pregnant women should avoid practicing Ashtanga Namaskar after the first trimester to ensure the safety of both mother and baby. Consult a prenatal yoga instructor for proper modifications. The Importance of Breath Control in Ashtanga Namaskar. Breath control, or pranayama, plays an important role in the practice of Ashtanga Namaskar. Deep breathing is encouraged during the postures, allowing practitioners to calm the mind and enhance the mind-body connection. By focusing on the breath and maintaining a steady breathing rhythm, individuals can experience relaxation and stress reduction.
Practice Tips and Recommended Duration
When practicing Ashtanga Namaskar, it is important to follow these tips to ensure safe, effective and full benefits:
1. Start with 2-5 breaths in the Ashtanga Namaskar pose.
2. Increase the number of breaths gradually: As you become more comfortable with Ashtanga Namaskar, you can increase the number of breaths in the pose. For example – 5-10, 10-15 breaths.
3. Repeat the pose 3-5 times: To get the full benefits of Ashtanga Namaskar, practice 3-5 times.
4. Listen to your body: It is very important to listen to your body during practice. Do not practice more than necessary. If you feel discomfort or pain during the practice, get into a comfortable position.
How Ashtanga Namaskar Activates the Manipura Chakra
Ashtanga Namaskar, a yoga pose that is part of the Sun Salutation sequence, has a powerful effect on the Manipura Chakra, which is located in the solar plexus region. This chakra plays a key role in digestion and is responsible for activating the organs involved in the digestive process. By practicing Ashtanga Namaskar, you can stimulate and increase the flow of energy to the Manipura Chakra, thereby promoting healthy digestion and overall well-being.
Activating the Manipura Chakra through the practice of Ashtanga Namaskar is believed to have a positive effect on both the body and mind. When the energy in this chakra is balanced, it fosters a sense of harmony and equilibrium within oneself. By focusing on this pose and its effect on the Manipura Chakra, you can use the body’s innate intelligence to support optimal digestion and promote a sense of improved health.
Increasing the flow of energy to the Manipura Chakra through Ashtanga Namaskar can have far-reaching benefits beyond digestion. This chakra is also linked to personal power, confidence, and transformation. By activating the Manipura Chakra, you can experience a greater sense of inner strength and empowerment, allowing you to confront life’s challenges with confidence and grace.
By recognizing the interconnection of Ashtanga Namaskar and the Manipura Chakra, you can use the potential power of this yoga pose to promote optimal digestion, personal growth, and overall well-being. Incorporate this pose into your practice and explore its transformative effects on your body, mind, and spirit.
Conclusion
Ashtanga Namaskar is an important yoga pose that not only promotes physical health but also provides mental and spiritual peace. Its regular practice improves body strength, flexibility, and stability. Also, it is helpful in the treatment of various diseases. Practicing Ashtanga Namaskar also helps in maintaining the energetic balance of the body. Include this amazing yoga posture in your daily routine and experience its numerous benefits.
When practicing Ashtanga Namaskar or any other yoga pose, always prioritize safety and listen to your body. Every person is different, and it is important to make changes according to your needs and limitations. With proper modifications and guidance, you can enjoy the benefits of this pose and also have a safe and enjoyable practice.
DISCLAIMER
The information provided in this blog should not be considered as a substitute for treatment. This blog does not guarantee that it will cure any disease or act as a substitute for professional health advice. We do not recommend using the remedies listed in these blogs as a second opinion or specific treatment. If a person has any concerns about his/her health, he/she should immediately consult his/her physician or seek other professional medical treatment. Do not disregard or delay seeking professional medical advice based on the content of this blog.
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