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.
|English Name||Salutation Pose|
|Meaning||The word “namaskar” comes from the Sanskrit root “namas,” which means “to bow” or “to salute.”|
|Base position||Squatting position|
|Repetitions||5-10 rounds. Try to hold the pose.|
|Body Part||Thighs, knees, shoulders|
|Category||Pawanmuktasana Series 3|
|Category (English)||Energy Block poses|
|Benefits||It’s beneficial for muscles of the thighs, knees, shoulders, arms and neck. It’s a great pose to also built balance.|
How to do Salutation Pose (Namaskarasana)
- 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.
- Bring the hands together in front of the chest in a gesture of prayer.
- This is the starting position.
- The eyes may be open or closed.
- Inhale and bend the head backwards. Feel the pressure at the back of the neck.
- Simultaneously, use the elbows to push the knees as wide apart as comfortable.
- Hold this position for 3 seconds while retaining the breath. Exhale and straighten the arms directly in front of the body.
- At the same time, push in with the knees, pressing the upper arms inward.
- The head should be bent forward with the chin pressed against the chest.
- Hold this position, retaining the breath, for 3 seconds. Return to the starting position.
- This is one round.
- 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)
- 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.
- Improves posture: Salutation Pose (Namaskarasana) can help to improve posture by lengthening the spine and drawing the shoulders down away from the ears.
- Enhances balance: The act of balancing on one’s feet while performing Salutation Pose can help to improve overall balance.
- Increases flexibility: Salutation Pose can help to increase flexibility in the wrists, arms, and shoulders.
- Stimulates digestion: By compressing the abdominal area, Salutation Pose can help to stimulate digestion and improve overall digestive health.
- Strengthens respiratory system: By expanding the chest and lungs, Salutation Pose can help to strengthen the respiratory system and improve breathing.
- 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