Naman Pranamasana in yoga is also known as the prostration pose. It is a beginners group pose and is a part of the Vajrasana group of asanas. It is also mentioned in the ancient Hath Yogic textbooks like “Hatha Yoga Pradipika” and “Gheranda Samhita”. It is very beneficial for the reproductive as well as digestive organs and is also reasonably easy to perform. In this article, we’ll discuss how to do Naman Pranamasana, the benefits of Naman Pranamasana, breathing patterns while doing Naman Pranamasana, its various variations, precautions, and a note for yoga practitioners.
How to do Naman Pranamasana – Prostration Pose In Yoga
The following steps will help you systematically get in to the Naman Pranamasana.
- Sit in vajrasana.
- Grasp the lower calves just above the ankles, keeping the thumbs uppermost.
- Slowly bend forward and place the crown of the head on the floor in front of the knees. (Place a small folded blanket under the head.)
- Raise the buttocks as high as possible, allowing the chin to press against the chest, until the thighs are as vertical as comfortable.
- Remain in the final position for 5 to 20 seconds.
- Lower the buttocks and come back into shashankasana for a short time before returning to vajrasana.
- Practise this asana 5 times.
Breathing pattern while doing Naman Pranamasana – Prostration Pose In Yoga
Breathing pattern while doing any pose is extremely important in yoga. The following breathing pattern is recommended while doing the Naman Pranamasana.
- Inhale in vajrasana.
- Exhale while lowering the head to the floor.
- Inhale while raising the buttocks.
- Hold the breath in the final position or breathe normally if remaining in the position for more than a few seconds.
- Exhale while sitting the buttocks back on the heels.
- Rest in shashankasana, breathing normally.
- Inhale while raising the trunk and head and returning to vajrasana.
Precautions of Naman Pranamasana – Prostration Pose In Yoga:
Naman Pranamasana is not to be performed by people with vertigo, weak neck or high blood pressure. Cautions for inverted postures apply.
Benefits of doing Naman Pranamasana – Prostration Pose In Yoga
Naman Pranamasana is considered to be a preparatory practice for sirshasana (the head stand pose). It allows the brain to gradually adapt to the extra pressure in the head when the body is inverted. It gives many of the benefits of sirshasana, but to a lesser degree.
Vajrasana Group of AsanasNaman Pranamasana - Prostration Pose In Yoga is a part of the Vajrasana Group of Asanas. The vajra or thunderbolt is said to be the weapon of Indra, king of the devas or gods, just as the mind is the king of all the senses. Vajra is also the major nadi directly connected with the genito-urinary system, which regulates the sexual energy in the body.
The following are the 16 poses in the Vajrasana group of asanas.
- Vajrasana – Thunderbolt Pose In Yoga
- Ananda Madirasana – Intoxicating Bliss Pose In Yoga
- Padadhirasana – Breath Balancing Pose In Yoga
- Bhadrasana – Gracious Pose In Yoga
- Simhasana – Lion Pose In Yoga
- Simhagarjanasana – Roaring Lion Pose In Yoga
- Veerasana – Hero’s Pose In Yoga
- Marjariasana – Cat Stretch Pose In Yoga
- Vyaghrasana – Tiger Pose In Yoga
- Shashankasana – Pose of Moon In Yoga
- Shashank Bhujangasana – Striking Cobra Pose
- Naman Pranamasana – Prostration Pose In Yoga
- Ashwa Sanchalasana – Equestrian Pose In Yoga
- Ardha Ushtrasana – Half Camel Pose In Yoga
- Ushtrasana – Camel Pose In Yoga
- Supta Vajrasana – Sleeping Thunderbolt Pose In Yoga
This is meant to help all beginners in yoga with Naman Pranamasana - Prostration Pose In Yoga. We hope you found this article on Naman Pranamasana - Prostration Pose In Yoga useful. It is meant to explain how to do the Naman Pranamasana - Prostration Pose In Yoga easily, its benefits, and precautions.