Namaskarasana (Salutation Pose). Steps, Benefits,Precautions,Variations

The pose, like other yoga poses, receives its name from Sanskrit, where “Namaskara” means “greeting” and “Asana” means “posture” or “posture.” In the final posture the body appears as if it were praying or greeting and hence the name Namaskarasana. The English name of Namaskarasana is The Salutation Pose.

Namaskarasana or The Salutation Pose is a posture of the upper body that helps strengthen the arms, shoulders and goals of the arms and abdomen. Shoulder movement helps to massage and loosen shoulder muscles and relaxes shoulder blades and helps relieve shoulder and neck pain

 

Like other asanas, it is considered better when practicing Namaskarasana or the greeting posture. early in the morning. However, if for some reason you cannot practice it in the morning, you can also practice this yoga posture at night. Mornings are preferred since food is digested and your body has the energy to perform asanas. But make sure that when you practice this posture at night, you should take your food five to six hours before practicing, since the food takes so long to digest.

Performing Namaskarasana o The greeting posture will help you relieve stress. and calm an anxious mind. You will feel calm when you practice this simple asana regularly.

 

How to do Namaskarasana or the attitude of greeting?

  • To practice Namaskarasana or the attitude of greeting, sit squatting with your feet flat on the floor.
  • Your feet should be about two feet away from each other.
  • You should have your knees apart and your elbows against the inside of your knees while practicing this yoga posture.
  • To enter Namaskarasana or the attitude of greeting, put your hands together in front of the chest in a gesture of prayer.
  • Press your elbows against the inside of your knees when entering Namaskarasana.
  • The eyes may be open or closed depending on your comfort while practicing the posture.
  • Inhale and bend your head back while practicing this posture.
  • Simultaneously, use your elbows to push your knees as far apart as possible while practicing this posture.
  • This is the initial attitude of Namaskarasana or greeting.
  • Feel the pressure in the back of the neck while practicing this posture.
  • Hold this position for 3 seconds while holding your breath when you are in Namaskarasana or in the greeting posture.
  • Exhale and straighten your arms directly in front of the body while practicing this posture.
  • At the same time, press with your knees, pressing your arms inward while in Namaskarasana or The greeting posture. The head should be bent forward with the chin pressed against the chest.
  • Tense the muscles of the upper back and shoulders as if someone were pulling the hands forward.
  • Hold this position, holding your breath, for 3 seconds while practicing The Salutation Pose.
  • Return to the starting position and join your palms in front of the chest, bending your head back while practicing this posture.
  • This completes a round of this pose.
  • You should practice 5 to 8 rounds of Namaskarasana or the greeting posture in your daily yoga practice.
  • Beginners should try to remain in this position for 1-2 minutes or until the legs and feet begin to feel uncomfortable.
  • Advanced practitioners should remain in this posture for 3-4 minutes or for as long as you can.
  • After practice, rest your body in Shavasana for 1-2 minutes.

Breathing pattern to follow while practicing Namaskarasana or greeting attitude

  • Inhale while touching the palms together in front of the chest while practicing Namaskarasana or The greeting posture.
  • Maintain normal breathing in this posture.
  • Exhale while extending your arms forward when you practice this pose.
  • Hold your breath after deep exhalation while holding Namaskarasana. Advanced practitioners can hold their breath while practicing this posture, beginners who are not able to hold their breath can maintain a normal and deep inhalation and exhalation while practicing Namaskarasana.
  • Exhale deeply after releasing the posture and returning to Shavasana.
  • Previous and follow-up poses to be practiced with Namaskarasana or the attitude of greeting

Preparatory poses : The various preparatory positions that must be practiced before Namaskarasana or The attitude of greeting are Dandasana or The pose of the staff, Rajju Karshanasana or Pulling the Pose of Rope, Namaskarasana or The Attitude of Greeting, Matsyasana (with the legs stretched) o The Pose of Fish, Ushtrasana or The Pose of Camel, Bhujangasana or The Pose of Cobra, Kashtha Takshanasa or The Attitude of Chopped Wood

 

Up Poses: The various follow-up positions or Pranayamas that will be practiced after Namaskarasana or The Salutation Pose are Anulom Vilom or The Alternative Nostril Bre Athing, Kapalbhati Pranayama, Vajrasana or The Diamond Pose, Uttanasana or The Folding Pose Forward, Nauka Sanchalanasana or Rowing the Boat Pose.

Awareness when practicing Namaskarasana or The attitude of greeting

Physical Awareness – Physical Awareness while practicing Namaskarasana o The greeting attitude should be in breathing, movement, stretching in the back of the neck and chest in the initial position, and the muscles of the upper back and shoulder in the advanced position

Spiritual Consciousness – Spiritual Consciousness while practicing Namaskarasana or the Attitude of Greeting must be in The Muladhara or The Root Chakra. The root chakra is where we plant ourselves on the earth and anchor our energy in the manifest world.

Benefits of practicing Namaskarasana or the attitude of greeting

  • Namaskarasana or the attitude of greeting is beneficial to strengthen the abdominal muscles and massage the intestines and internal organs of the digestive system and therefore improves digestion.
  • It also helps release trapped gases and also helps improve digestion.
  • Namaskarasana or The Salutation Pose is also beneficial for strengthening back muscles and also helps relieve back ailments.
  • Tones the muscles of the arms and legs.
  • With regular practice The greeting posture helps improve blood circulation in the hip area and tones the hips.
  • This yoga posture stimulates the reproductive organs and massages the pelvic muscles.
  • Regular practice Namaskarasana or the attitude of greeting may be of benefit in the healing of menstrual disorders.
  • It helps burn fat in the thighs, buttocks and abdominal area with the usual practice.
  • Stretch your back and neck and help relieve neck pain with normal practice.
  • Another additional benefit of Namaskarasana or the attitude of greeting is that it helps reduce respiratory system ailments as it helps increase lung capacity. of your body when practiced with proper breathing techniques.
  • The greeting attitude is a full-body energizer and revitalizes and improves your concentration.
  • It helps to balance the mind, increases the power of concentration and induces and mental relaxation quickly. The thinking process becomes very clear and precise with the regular practice of Namaskarasana or The Salutation Pose.
  • It also helps eliminate stress and mild depression.
  • It also helps get rid of constipation with regular practice.
  • With the usual practice Namaskarasana or The Salutation Pose helps to get rid of sterility and impotence.
  • It also helps loosen the spinal vertebrae making the spine more flexible.

Precautions and contraindications when practicing Namaskarasana or the attitude of greeting

  • Namaskarasana or The Salutation Pose puts a lot of emphasis on the hip and knee joints and should be done carefully and the person should not get hurt while practicing. Beginners should be very careful when practicing this posture.
  • People with injured or weak knees should not practice this yoga posture because it puts a lot of stress on the knees.
  • People with back pain and sciatica should not practice this posture.
  • You should also avoid practicing Namaskarasana or The Salutation Pose if you have an ankle injury.
  • Get out of the posture or release the pose if you feel a sudden stabbing and stabbing pain in the legs.
  • If you have any questions about your condition, consult a doctor before practicing Namaskarasana or Greeting posture and always practice asana under the supervision of a trained yoga expert.
  • Do not strain too much or demand beyond the limits. Go as far as your body allows.
  • It should not be practiced if you have frequent headaches and migraine .
  • Nor should you perform Namaskarasana if you have any chronic spinal or neck problems.
  • Pregnant women should also not perform the greeting posture.
  • People suffering from peptic ulcer, hernia, intestinal tuberculosis and other conditions are also advised not to practice this posture.
  • One who suffers from neck injuries are advised to look down on the floor and keep their head in a neutral position while practicing this posture.
  • Person having heart problems such as chronic thrombosis should also not practice Namaskarasana or The Salutation Pose.
  • Blood pressure should also not practice this posture.
  • It should not be done if you have an injury or pain in your ankle.

Tips when practicing Namaskarasana or greeting attitude

  • If you If you cannot keep your head in a neutral position while practicing Namaskarasana or The greeting attitude, you can put a sheet or blanket under your head to support it.
  • Stay in the final Namaskarasana or in the attitude of greeting for as long as you can because your body will benefit more as your body’s retention capacity increases. You will begin to feel that you have to strain while maintaining the posture for 20 seconds; You can increase the retention capacity with constant practice.
  • Beginners can start simply by raising their legs while keeping their upper body on the floor.
  • Keep your buttocks raised off the floor and you should try to keep your lower back touching the floor while practicing the greeting posture.
  • To deepen the posture, advanced practitioners can touch their porcelain and subsequently their nose on their legs while practicing Namaskarasana.
  • It is important that the stomach is empty and that the intestines are clean when you practice the greeting posture and always maintain a space of at least four or six hours between your practice of yogasanas and food.
  • Do not strain your neck while practicing this posture.
  • Also, you should not stretch too much because doing this can throw your thighs too close and can cause tension in your thighs.
  • Keep your toes pointed and keep your legs together while practicing Namaskarasana or the greeting posture.

Namaskarasana or The Salutatio n Pose Variations

Namaskarasana or The Salutation Pose Variation 1:

  • To practice Namaskarasana or The Salutation Pose, join your palms in the Namaste pose or make an Anjani pose near your chest.
  • Inhale deeply and while exhaling, bend your knees and sit on your feet and soles. Keep a space between your knees but keep your feet together.
  • Once you are in this position with your knees bent, the body will lean forward and, therefore, the lower back will stretch back to initially balance it. This is normal, but if one cannot sit on the soles and feet, one could balance the body on the toes the first few times during practice.
  • You can also keep your feet slightly apart during the initial phase. of practice if you find it difficult to do it completely the right way with your feet close to each other. One should aim to sit with knees apart and feet together to get maximum benefit from Namaskarasana or The Salutation Pose.
  • Take your arms in Anjani mudra to rest between the inner thighs. Once you’re comfortable, keep your legs apart by moving your elbows deeper between your thighs to open your knees further out. Make sure your knees are slightly wider than your torso.
  • If you can’t balance your body in Anajani mudra, you can also keep your palms on the ground near your feet to support your body and continue pushing your knees out.
  • Hold your breath in this position. Inhale and exhale very deeply and with each inhalation and exhalation continue to take your elbows deeply between your thighs and bring the lower back and spine inward and right.
  • Also make sure your hips stay very close to your ankles.
  • get away from the posture, place the palms of the hands on the floor and slowly lift the whole body and stand up to release the back and shoulders and keep calm with normal breathing. Bring the body again and breathe a little here to be ready to return to Namaskarasana or The Salutation Pose for more comfort.
  • Beginners should try to stay in this position for 1-2 minutes or until their legs and feet begin. feeling of discomfort
  • Advanced practitioners should remain in this posture for 3-4 minutes or for as long as you can.

Namaskarasana or the variation of the greeting posture 2:

  • To practice Namaskarasana or the greeting attitude, bend your left knee and place your foot near your torso while stretching your right leg.
  • While inhaling, lift the left leg up and at the same time hold the left thighs by placing the left hand near the left knee to practice this variation of Namaskarasana or the greeting attitude.
  • While exhaling, try to bring the left leg up or near the left shoulder.
  • Stay in this position for a few breaths.
  • Now, lean forward a little to place your leg softly and comfortably on your shoulder and bring your left palm to the floor near the inside of your thighs.
  • Bring your right hand and rest on the outside of the right thigh, slowly and gently lift your body off the floor, balancing your body on both wrists to practice this variation of Namaskarasana or the greeting posture.
  • Be sure to keep the spine straight.
  • Exhale deeply as you approach this posture and hold your breath until you can retain the posture to practice this variation of The Salutation Pose.
  • Also, make sure that the right leg is stretched forward and the left leg remains bent at the knee and rests on the left shoulder.
  • Stay in the posture as long as you can practicing this variation of Namaskarasana.
  • Release and repeat the pose on the other side to practice this variation of Namaskarasana or The attitude of greeting.
  • Relax in Balasana after completing the practice on both sides.
  • Beginners should try to s Stay in this position for 1-2 minutes or until your legs and feet begin to feel uncomfortable.
  • Advanced practitioners should remain in this posture for 3-4 minutes or for as long as possible.

What’s Next

Final Words

We had seen What is Namaskarasana . Like all types of yoga, Namaskarasana also gives you immense health benefits. So, just go with Namaskarasana !

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