Ashtanga Namaskar: Steps and Benefits of the Eight-Limbed Salutation

Introduction: 

• Ashtanga Namaskar, also known as the Eight-Limbed Salutation, is a foundational pose in many traditional yoga sequences, including the Sun Salutation (Surya Namaskar). It is called "Ashtanga" because "Ashta" means eight and "Anga" means limbs in Sanskrit, referring to the eight parts of the body that touch the ground in this pose. This asana is particularly effective in building strength and flexibility while promoting balance and coordination. This article provides a comprehensive guide to the steps of Ashtanga Namaskar, its benefits, and precautions to keep in mind.

Steps to Practice Ashtanga Namaskar:

1.Starting Position:

• Begin in a standing position at the front of your mat in Tadasana (Mountain Pose), with your feet together and arms by your sides.

• Take a few deep breaths to center yourself.

2.Transition to Plank Pose (Phalakasana):

• Inhale deeply and raise your arms overhead in Urdhva Hastasana (Upward Salute).

• Exhale and bend forward at your hips, bringing your hands to the mat in Uttanasana (Standing Forward Bend).

• Inhale and step or jump back into Plank Pose (Phalakasana), aligning your shoulders above your wrists and maintaining a straight line from head to heels

3.Lower to Ashtanga Namaskar:

• Exhale and lower your knees to the mat.

• Slowly lower your chest and chin to the mat while keeping your hips slightly elevated. Your elbows should bend and point directly back, close to your body.

• Ensure that eight parts of your body are touching the ground: toes, knees, chest, hands, and chin.

4.Hold the Pose:

• Keep your hips slightly lifted off the ground.

• Your toes should be tucked under, and your elbows should remain close to your sides.

• Hold this position for a few breaths, maintaining a smooth and even breathing pattern.

5.Transition to Cobra Pose (Bhujangasana):

• Inhale and slide your body forward, allowing your chest to move between your hands.

• Lift your chest off the ground, pressing your palms into the mat and straightening your arms in Cobra Pose (Bhujangasana). Keep your elbows slightly bent if necessary and your shoulders away from your ears.

• Your thighs and pelvis should stay on the ground.

6.Return to Plank Pose:

• Tuck your toes under and lift your hips back up into Plank Pose.

• Transition back into the Sun Salutation sequence or your chosen yoga flow.

Benefits of Ashtanga Namaskar:

1.Strengthens Muscles:

• This pose engages multiple muscle groups, including the arms, chest, shoulders, and core, helping to build overall strength.

2.Improves Flexibility:

• The stretching involved in this asana improves flexibility in the spine, shoulders, and hips.

3.Enhances Coordination and Balance:

• Coordinating the eight points of contact with the ground requires focus and balance, enhancing overall coordination.

4.Promotes Cardiovascular Health:

• When performed as part of a dynamic sequence, Ashtanga Namaskar can help elevate the heart rate, promoting cardiovascular fitness.

5.Boosts Energy and Vitality:

• This pose stimulates the body and mind, providing an energy boost and promoting a sense of vitality.

Precautions:

• Wrist Issues: Those with wrist pain or carpal tunnel syndrome should approach this pose with caution and consider using supportive props.

• Shoulder Injuries: Avoid this pose if you have shoulder injuries or significant discomfort in the shoulders.

• Neck Strain: Keep the neck in a neutral position to avoid strain. Do not allow the head to drop too low.

• Lower Back Pain: If you experience lower back pain, modify the pose by keeping the knees and elbows on the mat and maintaining proper alignment.

Conclusion:

• Ashtanga Namaskar, or the Eight-Limbed Salutation, is a powerful yoga pose that offers numerous physical and mental benefits. By incorporating this asana into your regular practice, you can enhance strength, flexibility, balance, and overall vitality. Remember to practice mindfully, listen to your body, and make necessary adjustments to ensure a safe and effective experience. With consistent practice, Ashtanga Namaskar can become an integral part of your yoga journey, promoting holistic well-being and inner harmony.