Namaskarasana also known as salutation pose in Yoga is a part of the Pawanmuktasana series 3 (Energy block postures [Shakti bandha asanas]) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the improving the energy flow within the body. It also eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function.
How to do Salutation Pose In Yoga – 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 In Yoga – Namaskarasana:
- Inhale while bringing the palms together in front of the chest.
- Exhale while extending the arms forward.
Benefits of doing Salutation Pose In Yoga – Namaskarasana:
- This asana has a profound effect on the nerves and muscles of the thighs, knees, shoulders, anns and neck. It increases flexibility in the hips.
Precautions Salutation Pose In Yoga – Namaskarasana:
- Not for people with knee problems or sciatica.
Pawanmuktasana Part 3 – Shakti Bandha Asanas in Yoga
Pawanmuktasana Part 3 consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga.
Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.
Pawanmuktasana is divided into three distinct groups of asanas:
- Pawanmuktasana Series 1: The anti-rheumatic group.
- Pawanmuktasana Series 2: the digestive/abdominal group.
- Pawanmuktasana Series 3: Shakti bandha group to release energy blocks.
Pawanmuktasana Part 3 Yoga poses eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function. The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practiced after pregnancy for retoning flaccid muscles.
Sequence of Pawanmuktasana Part 3
- Rajju Karshanasana – Pulling the rope pose
- Gatyatmak Meru Vakrasana – Dynamic spinal twist
- Chakki Chalanasana – Churning the mill
- Nauka Sanchalanasana – Rowing the boat
- Kashtha Takshanasana – Chopping wood
- Namaskarasana – Salutation pose
- Vayu Nishkasana – Wind releasing pose
- Kauva Chalasana – Crow Walking
- Udarakarshanasana – Abdominal stretch pose