Salutation Pose (Namaskarasana) – Steps, Benefits

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Salutation Pose In Yoga - Namaskarasana, How to do Salutation Pose In Yoga - Namaskarasana, benefits of Salutation Pose In Yoga - Namaskarasana, precautions.
Salutation Pose (Namaskarasana)

Salutation Pose, also known as Namaskarasana is a simple yet profound yoga posture that is typically performed at the beginning and end of a yoga practice. It is a way to express gratitude and respect, as well as to create a sense of calm and focus in the mind and body.

Overview

English NameSalutation Pose
Sanskrit NameNamaskarasana
MeaningThe word “namaskar” comes from the Sanskrit root “namas,” which means “to bow” or “to salute.”
Base positionSquatting position
Repetitions5-10 rounds. Try to hold the pose.
Body PartThighs, knees, shoulders
CategoryPawanmuktasana Series 3
Category (English)Energy Block poses
BenefitsIt’s beneficial for muscles of the thighs, knees, shoulders, arms and neck. It’s a great pose to also built balance.
Namaskarasana – Overview

How to do Salutation Pose (Namaskarasana) 

  1. Squat with the feet flat on the floor about 60 em apart. The knees should be wide apart and the elbows pressing against the inside of the knees.
  2. Bring the hands together in front of the chest in a gesture of prayer.
  3. This is the starting position.
  4. The eyes may be open or closed.
  5. Inhale and bend the head backwards. Feel the pressure at the back of the neck.
  6. Simultaneously, use the elbows to push the knees as wide apart as comfortable.
  7. Hold this position for 3 seconds while retaining the breath. Exhale and straighten the arms directly in front of the body.
  8. At the same time, push in with the knees, pressing the upper arms inward.
  9. The head should be bent forward with the chin pressed against the chest.
  10. Hold this position, retaining the breath, for 3 seconds. Return to the starting position.
  11. This is one round.
  12. Practice 5 to 10 rounds.

Breathing pattern while doing Salutation Pose (Namaskarasana) 

  • Inhale while bringing the palms together in front of the chest.
  • Exhale while extending the arms forward.
  • Regular breathing while holding the position

Benefits of doing Salutation Pose (Namaskarasana)

  1. Relieves stress and anxiety: By bringing the palms together in front of the heart, Salutation Pose can help to calm the mind and reduce stress and anxiety.
  2. Improves posture: Salutation Pose (Namaskarasana) can help to improve posture by lengthening the spine and drawing the shoulders down away from the ears.
  3. Enhances balance: The act of balancing on one’s feet while performing Salutation Pose can help to improve overall balance.
  4. Increases flexibility: Salutation Pose can help to increase flexibility in the wrists, arms, and shoulders.
  5. Stimulates digestion: By compressing the abdominal area, Salutation Pose can help to stimulate digestion and improve overall digestive health.
  6. Strengthens respiratory system: By expanding the chest and lungs, Salutation Pose can help to strengthen the respiratory system and improve breathing.
  7. Creates a sense of calm and focus: The act of bringing the palms together in front of the heart and focusing on the breath can help to create a sense of calm and focus in the mind and body.

Precautions: It should be avoided if you have pain in the knees