Ashtanga Namaskara or Eight Limbed Pose Easy Guide for Beginners

About the Pose:

Ashtanga Namaskara or Eight Limbed Pose is a very good pose of yoga science. A healthy mind resides in a healthy body. Ashtanga Namaskar or Eight Limbed Pose not only activates metabolism but also helps in keeping your mind stable. And in today’s world, maintaining balance is the most important thing. Ashtanga Namaskara or Eight Limbed Pose helps to develop this quality related to creating balance in your body.

To practice Ashtanga Namaskara or Eight Limbed Pose, your legs and quadriceps should be strong enough to bear the whole body’s weight. But first, you have to conquer the fear of your mind that you may not fall while practicing.

Even if you fall, take a deep breath, praise yourself for the effort, and practice again. To do this pose in the initial stages, definitely take guidance from a qualified yoga teacher.

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What is Ashtanga Namaskara or Eight Limbed Pose?

There is a very scientific system in Indian culture to respect God or elders. There has been a tradition in India to bow down on the ground to greet or welcome. The great yogis of India have also given many scientific and religious reasons for this.

Ashtanga Namaskar or Eight Limbed Pose is the representative yoga asana or yoga pose of this tradition. While doing this yoga asana, a total of eight parts of the body touch the ground. That is why this asana is also called Ashtanga or the salutation done with eight limbs. This asana is a beginner-level yoga posture of Vinyasa style, which is considered one of the yoga asanas or yoga poses of Surya Namaskar.

The word ‘Ashta’ in the Sanskrit language means 8 or eight. Whereas the word ‘Anga’ refers to a part of the body. In Ashtanga Namaskar’s pose, eight parts of the body are in contact with the floor. These organs include 2 legs, 2 knees, 2 hands, chest or chest, and chin.

While doing this yoga pose, the body stays on these 8 limbs. Seen in this way, this asana improves balance, posture and strengthens the core muscles along with the hands. This yoga asana or yoga pose can also be included in Yoga Poses For Six Pack Abs making 6 pack abs. Ashtanga Namaskara or Eight Limbed Pose boosts the energy in the body. Along with this, it also makes it easy to move from one yoga asana to another.

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How to do Ashtanga Namaskara or Eight Limbed Pose (Step By Step):

• Lie on your stomach on a yoga mat.
• Both the hands will remain in a normal position near the waist.
• Bring the hands near the ribs.
• Take a deep breath out.
• Try to lift the palms up.
• Only two feet, two knees, two palms, chest, and chin will continue to touch the ground.
• All other organs will remain raised in the air.
• The hips and abdomen will remain slightly raised.
• Will hold your breath.
• After this breathing will become normal.

What are the Benefits of doing Ashtanga Namaskara or Eight Limbed Pose?

• This pose is beneficial yoga for the health of the back.
• Ashtanga Namaskar or Eight Limbed Pose helps to open the chest. In this way, it is helpful in preventing diseases related to the lungs.
• Its practice strengthens the hand as well as plays an important role in arm balancing.
• Since this practice is a part of Surya Namaskar. By practicing it regularly, you can reduce belly fat.
• It strengthens the toes.
• Its practice also improves digestion.
• If seen properly, Ashtanga Namaskar or Eight Limbed Pose is a great yoga from the finger to the head.
• It also increases flexibility while giving strength to your body.
• With its practice, gradually the back pain also starts decreasing.

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Precautions to be taken while doing Ashtanga Namaskara or Eight Limbed Pose:

• Do not do this asana if there is a pain in the spine.
• This asana should not be done even if there is a serious illness.
• Ashtanga Namaskar or Eight Limbed Pose should not be done in case of neck pain.
• Slip disc patients should not practice this asana.
• Do not raise your hand if there is a problem with shoulder pain.
• If you have knee pain or arthritis, practice only with the support of a wall.
• Heart and high blood pressure patients should not do this asana.
• In the beginning, do Ashtanga Namaskar or Eight Limbed Pose only under the supervision of a yoga trainer.
• You can also do this asana yourself if you have balance.
• Before starting the practice of Ashtanga Namaskar or Eight Limbed Pose, definitely consult a doctor.

Important things about Ashtanga Namaskara or Eight Limbed Pose:

Because while doing this asana, the stomach has to be pulled in and there is pressure on the core or abs muscles. Regular practice of Ashtanga Namaskar or Eight Limbed Pose helps in stimulating the Manipura Chakra. When the Manipura Chakra is activated, it helps in stimulating all the internal organs. It also helps in keeping the digestive system of the body on track.

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Poses to do before Ashtanga Namaskara or Eight Limbed Pose:

• Pranamasana or Prayer Pose
• Hasta Uttanasana or Raised Arms Pose
• Uttanasana or Standing Forward Fold Pose
• Ashwa Sanchalanasana or Equestrian Pose
• Chaturanga Dandasana or Four-Limbed Staff Pose

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Poses to do after Ashtanga Namaskara or Eight Limbed Pose:

• Bhujangasana or  Cobra Pose
• Adho Mukha Svanasana or Downward Dog Pose
• Ashwa Sanchalanasana or Equestrian Pose
• Uttanasana or Standing Forward Fold Pose
• Hasta Uttanasana or Raised Arms Pose
• Pranamasana or Prayer Pose