ASHTANGA NAMASKARASANA

Description

ASHTANGA NAMASKARASANA Asana group: backbends Translation of the name from Sanskrit: • ashta — eight; • anga — part; • namah — bow. 1. Setup Starting position: plank. With an exhale lower the knees, then the chest, then the chin to the mat. The elbows are pressed to the body and directed upward. Do not strain the neck. (The weight of the head presses on the chin.) The hips stay slightly raised, the pelvis is not on the mat. The feet rest on the toes. The toes are tucked. After a comfortable hold, with an inhale bend the elbows slightly, slide the chest forward and lift into Bhujangasana or Upward-Facing Dog. 2. Simplified and advanced variations Simplified variations: • support the body with a high support — placing the hands on a chair. Advanced variations: • perform slowly, in a smooth flow, coordinating movement with breathing. 3. Injury prevention Distribute the weight between the palms, knees, and the chin. Do not drop the neck; the chin rests weightlessly. The elbows stay pressed to the body. If the shoulders hurt, reduce the depth of the chin lowering and raise the hips higher.