How to Do Ashtanga Namaskara Correctly for Maximum Benefits

Ashtanga Namaskara, also known as the Eight-Limbed posture, is part of Surya Namaskara or Sun Salutation. It is the present in the sixth posture in the Surya Namaskara. In this representation, the body is touching the ground in eight different areas, which are two feet (the toes, the two palms, the two knees, the head, and the chest. This is derived from the Sanskrit word Asta, meaning eight, and anga, meaning part.

How to Do Ashtanga Namaskara (Eight-Limbed Pose)

Ashtanga Namaskara—also known as the Eight-Point Salutation—is the sixth posture in the Surya Namaskar sequence. In this pose, eight parts of the body touch the floor: feet, knees, palms, chest, and chin.

Step-by-Step Instructions

Lower the Body:- Move down from Plank or Chaturanga so that your body stays almost parallel to the floor.

Touch Eight Points to the Ground:- Gently allow two feet, two knees, two palms, the chest, and the chin/jaw to rest on the floor. These eight touchpoints give the pose its name.

Raise the Hips and Abdomen:- Keep your hips and stomach lifted slightly above the ground while the chest remains lowered.

Breathing Technique:- Exhale as you move into the posture. After the exhalation, hold your breath for a brief moment while maintaining the pose.

Mantra Chanting:- As part of the Surya Namaskar practice, chant the mantra: “Om.” This mantra is a salutation to the one who nourishes and strengthens all.

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Preparatory Pose

• Shalabhasana (Locust Pose)
• Garudasana (Eagle Pose)
• Phalakasana (Plank Pose)
• Marjari Asana (Cat Pose)

Follow-Up Pose

• Bhujangasana (Cobra Pose)
• Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
• Balasana (Child Pose)
• Adho Mukha Svanasana (Downward Facing Dog Pose)

Health Benefits of Ashtanga Namaskara (Eight-Point Salutation)

Ashtanga Namaskara is much more than a physical posture—it builds strength, enhances flexibility, purifies the body, and uplifts the mind. Here are its major benefits:

1. Strengthens Upper and Lower Body

This posture helps fortify the muscles of both the legs and the hands, enhancing overall stability.
The chest muscles also become stronger due to the controlled lowering of the body.

2. Improves Flexibility

As the body bends and stretches simultaneously, it provides a deep internal and external massage.
This movement helps make the body more flexible and creates a strong energy flow that revitalizes the entire system.

3. Purifies the Body

The posture boosts internal circulation and helps the body become a powerful ground for generating energy.
It assists in the purification process by enhancing blood flow and stimulating vital organs.

4. Supports Heart Health

Ashtanga Namaskara is beneficial for the heart.
It tones the cardiac muscles and arteries, promoting healthier blood flow.
The synchronized breathing pattern followed throughout Surya Namaskar helps release toxins from the body.

5. Enhances Breath Control

The sequence includes specific inhalation and exhalation patterns that must be followed carefully.
This regulates the respiratory system and improves lung capacity.

6. Promotes Mental Clarity & Awareness

Chanting mantras during the pose creates synergy between the mind and the body.
It enhances mental awareness, deepens focus, and cultivates a meditative state.

7. Boosts Confidence & Emotional Balance

The pose helps calm the mind, reducing stress and boosting confidence.
When the body and mind align, it creates a profound sense of lightness in the soul, often reflected as a radiant glow on the face.

Conclusion

Ashtanga Namaskara is an integral posture in the Sun Salutation sequence that, when practiced consistently, enhances physical strength, mental clarity, and emotional balance. With mindful adjustments and the use of variations, practitioners of all levels can deepen their experience and progress safely.

Overall, Ashtanga Namaskara is a versatile and beneficial posture that supports holistic health and well-being, making it a valuable addition to any yoga practice.