Ashtanga Namaskara (salute with eight parts or points)
Keep the hands and feet in place.Lower the knees, chest and chin to the floor; the feet will come up on to the toes.
In the final position only the toes, knees, chest, hands and chin touch the floor. The knees, chest and chin should touch the floor
simultaneously. If this is not possible, first lower the knees, then the chest, and the chin.The buttocks, hips and abdomen should be raised. Breathing: The breath is held out in this pose. There is no
Step 1 : Stand in Tadasana.Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
Step 2: Draw your right foot up and place the sole against the inner left thigh; ifpossible, press the right heel into the inner left groin, toes pointingtoward the floor. The center of your pelvis should be directly over the left foot.
Step 3: Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
Step 4: Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. raise your hands together in . Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
Step 5: Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.
- Strengthens thighs, calves, ankles, and spine
- Stretches the groins and inner thighs, chest and shoulders
- Improves sense of balance
- Relieves sciatica and reduces flat feet
Twist the trunk 90 degrees to the right, using the arms and shoulders as levers. Slowly bend the torso and bring the forehead to the floor, close to the hand placed behind the body. The spine should be as straight as possible. Try to keep both buttocks on the floor.
People with back problems, peptic ulcer, hernia, hyperthyroidism, high blood pressure or heart problems should not practice this asana.
Sit with the legs stretched out in front of the body with the feet widely separated. Interlock the fingers of both hands and hold the arms out straight in front of the chest. Keep the arms straight and horizontal throughout the practice; do not bend the elbows.
Swivel to the right so that the hands pass above the right toes and as far to the right as possible without straining. Lean back as far as possible onthe backward swing.
Try to move the body from the waist. On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the center position.
This asana is excellent for toning the nerves and organs of the pelvis and abdomen. It is very useful for regulating the menstrual cycle and may be performed during the first three months of pregnancy. It is also an excellent exercise for postnatal recovery.this asana will help to reducess extra fat from abdomen.
the feet together, keeping the heels as close to the perineum as possible. Fully relax the inner thigh muscles.
Sit with the legs outstretched and the feet together. Bend the left leg,placing the heel of the foot against the perineum and the sole of the foot against the inside of the right thigh. Keep the left knee on the floor.
Slowly bend forward, sliding the hands down the right leg, and grasp the right foot. If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.
Contra-indications: People who suffer from slipped disc, sciatica or hernia should not practice this asana, and those have surgery of abdomen, and those have mensuration , should be avoid this posture.
Benefits:This asana stretches the hamstring muscles and increases flexibility in the hip joints. It tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital system,kidneys and adrenal glands. It helps to remove excess weight in this area and stimulates circulation to the nerves and muscles of the spine.