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Week 12 : Ashtanga Namaskar
Ashtanga Namaskar is the culmination of the sun salutation, this posture being the actual salute in the practice, it is so named because we lie prone with 8 points of the body on the floor – the chin, the chest, the two hands, the two knees and the two feet.
Start in plank position.
Gently drop the knees to the floor.
Using the strength in the upper body and the arms slowly lower the chest to the floor – keeping the tummy off the floor and the buttocks up.
Keep the elbows tucked into the sides as you lower and once you are in the full posture.
Hold for 2 breaths.
Come out of the posture by gently lowering the abdomen and stretching out the knees.
Posture 8 Point Salutation (knees, chest, chin pose)
Sanskrit name : Ashtanga Namaskar
Benefits
*Enhances flexibility of the back and spine.
*Strengthens back muscles.
* Clears the mind and reduces tension and anxiety.
*Can reduce backache.
Avoid if: You have injuries in the back or spine.
Beginners Tip: As you lower the upper body allow the elbows to go out to the sides until the arms become a little stronger.
Beginners Tip
Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.
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