Yoga Poses

Namaskarasana – The Salutation Pose


Namaskarasana Steps, Benefits & Contraindications

Namaskarasana or The Salutation Pose is one of the Shakti Bandha Asanas which are concerned with improving the energy flow within the body and breaking down neuro-muscular knots. This asana helps strengthen your arms, shoulders and help you alleviate stress and calm an anxious mind. This Yoga Pose gets its name from Sanskrit words – “Namaskara” which means “Salutation” and “Asana” meaning “Pose “or “Posture.” In the final position of this Yoga Pose, the body appears as if you are praying or saluting and hence the name Namaskarasana.

Namaskar Asana Steps

  • Spread a Yoga Mat and sit on it in the squatting position with the feet flat on the floor about 60 cm apart.
  • Your knees should be wide apart and the elbows pressing against the inside of the knees.
  • Bring your hands together in front of the chest in a gesture of prayer.
  • This is your starting position.
  • You may keep your eyes open or closed depending upon your comfort while practicing the pose.
  • Inhale and bend your head backward and feel the pressure at the back of the neck.
  • Simultaneously, use the elbows to push the knees as wide apart as comfortable while practicing this pose.
  • Hold this position for 3-5 seconds while retaining the breath.
  • Next, exhale and push your upper arms inwards with the knees, straightening them directly in front of the body.
  • Your head should be bent forward with the chin pressed against the chest.
  • Tense the muscles of the upper back and shoulders as if someone is pulling the hands forward.
  • Hold this position, retaining your breath, for 3-5 seconds while practicing this Salutation Pose.
  • Return to the starting position and bring the palms together in front of the chest.
  • This completes one round of this yoga pose.
  • You can practice 5 to 8 rounds of Namaskarasana, as per your capacity, in your daily yoga practice.
  • After the practice, allow your body to rest in Shavasana.

Namaskarasana Benefits

  • Namaskarasana strengthens the abdominal muscles and massages the internal organs of the abdomen.
  • This yoga pose strengthens the back and neck muscles.
  • Namaskarasana tones the muscles of the arms and the legs.
  • The regular practice of Namaskarasana tones and increase the flexibility of hips.
  • The practice of this yoga pose stimulates the reproductive organs and massages the pelvic muscles.
  • Regular practice Namaskarasana can be beneficial in curing menstrual disorders.
  • The Salutation Pose induces physical and mental relaxation which further helps in developing mental clarity.
  • Its practice helps in relieving stress and calming your mind.
  • Namaskarasana has a profound effect on the nerves and muscles of thighs, knees, and shoulders.

Namaskarasana Contraindications 

  • People with injured or weak knees should not practice Namaskarasana.
  • This asana should be avoided by people suffering from sciatica.
  • People should also avoid practicing Namaskarasana if they have an injury of the ankle.
  • People suffering from peptic ulcer, hernia, and other such conditions should not practice this pose.
  • Avoid this Yoga Pose if you are suffering from High Blood Pressure.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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