Naman Pranamasana – Prostration Pose

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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’s a great pose for learning to get in to the headstand. There’s pressure that is put on the forehead, that helps boost blood flow to the brain. It should be avoided by people who have high blood pressure.

Naman Pranamasana

It is very beneficial for the reproductive as well as digestive organs and is also reasonably easy to perform. Overall, if done with a spirit of complete surrender, it helps lower anxiety and has mental health benefits.


English NameProstration Pose
Sanskrit NameNaman Pranamasana
MeaningNaman Pranamasana is about touching the forehead on the floor, bringing the whole body down in a position of complete surrender and humility.
Base PositionKneeling position, Vajrasana
Duration1-2 minutes
Repetitions5 rounds
Body PartForehead, shoulder
CategoryVajrasana Group of Asanas
BenefitsNaman Pranamasana helps improve flexibility of the spine, improves blood circulation, and lowers anxiety when done in the spirit of complete surrender.
Overview of Naman Pranamasana

How to do Naman Pranamasana (Prostration Pose)

The following steps will help you systematically get in to the Naman Pranamasana.

  1. Sit in vajrasana.
  2.  Grasp the lower calves just above the ankles, keeping the thumbs uppermost.
  3. 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.)
  4. Raise the buttocks as high as possible, allowing the chin to press against the chest, until the thighs are as vertical as comfortable.
  5. Remain in the final position for 5 to 20 seconds.
  6. Lower the buttocks and come back into shashankasana for a short time before returning to vajrasana.
  7. Practise this asana 5 times.

Breathing pattern

Breathing pattern while doing any pose is extremely important in yoga. The following breathing pattern is recommended while doing the Naman Pranamasana.

  1. Inhale in vajrasana.
  2. Exhale while lowering the head to the floor.
  3. Inhale while raising the buttocks.
  4. Hold the breath in the final position or breathe normally if remaining in the position for more than a few seconds.
  5. Exhale while sitting the buttocks back on the heels.
  6. Rest in shashankasana, breathing normally.
  7. Inhale while raising the trunk and head and returning to vajrasana.

Benefits of Naman Pranamasana

  1. Preparatory pose for Headstand: 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.
  2. Increases focus and concentration: This pose helps calm the mind, which in turn improves focus and concentration.
  3. Stretches and strengthens the muscles: The pose involves stretching and strengthening the arms, legs, and back muscles.
  4. Improves digestion: The pressure applied to the abdomen during the pose helps improve digestion and stimulate the digestive organs.
  5. Regulates blood pressure: The gentle pressure on the forehead helps regulate blood pressure and reduces the risk of hypertension.
  6. Promotes humility and surrender: The act of prostration helps promote humility and surrender, which are essential for spiritual growth.

Precautions while doing Naman Pranamasana

  • Naman Pranamasana is not to be performed by people with vertigo, weak neck or high blood pressure.
  • It should not be done after eating a meal of drinking water
  • You should not have had anything for at least 1 hour before doing this.
  • If you have problems in the neck, avoid doing this pose and consult a doctor.

Questions on Naman Pranamasana answered by experts

How to do Naman Pranamasana?

Naman Pranamasana is a simple pose where you first get in to Vajrasana and then slowly bend your back forward and touch the ground with your forehead.

What are the benefits of Naman Pranamasana?

Naman Pranamasana is an excellent preparatory pose for getting in to a head stand (sirsasana). It allows you to experience the rush of blood in your head. The forehead touching the floor when done with the spirit of complete surrender helps lower stress and anxiety. It also helps boost digestion and improves blood flow. It helps boost flexibility of the spine and can be practiced after a long day at work. It helps rejuvenate the body and the mind.

What are the precautions while doing Naman Pranamasana?

It has to be strictly avoided by people suffering from hyper tension. Also, avoid doing the pose right after a meal. The pose puts pressure on your neck and forehead. If you are having a pain in the neck, it’s preferable to consult a medical professional before doing the pose.

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