Ashtanga Namaskar

Ashtanga Namaskar is a posture which sixth pose in Surya Namaskar sequence and it is done once in each round. Ashtanga mean eight parts of the body in Sanskrit and in this pose eight parts of the body are supposed to be touching the ground.

Steps to Practice Ashtanga Namaskar

1. If you are practicing this in Surya Namaskar sequence then start from Parvat Asana (Mountain Pose) else you can start this by lying on the abdomen on the mat.


2. Make sure that the hands are near the chest. The knees and the feet should touch the ground. Make sure that the elbows are parallel to each other.


3. Now touch the chest and the chin to the ground. Look forward. These are the eight body parts which should be touching the ground.


4. When you practice this pose as a part of Surya Namaskar, it is done while holding the breath also known as Kumbhak. Otherwise you can perform normal breathing.


5. Stay in this pose for few seconds and then move on to next pose with inhalation or come out of this pose slowly if done in isolation.

Benefits of Ashtanga Namaskar

1. This pose results in stronger core, and arms.


2. Helps in digestion problems


3. Beneficial in arthritis of arms

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Chaturanga Dandasana (Four Limbed Staff Pose) – Build Core Strength

Chaturanga means four limbs. Dand means rod or staff. Here Dand represents the spine which remains straight in this pose. Chaturanga Dandasana is a pose which is practiced by balancing the core on the four limbs with the shoulders parallel to the floor. This pose builds core strength and also increases back and arms and wrist strength.




Steps to Practice Chaturanga Dandasana

1. Lie on your stomach on the mat.


2. Bring the Hands near the chest and fold the feet so that they are perpendicular to the floor.


3. Exhale and lift your body and balancing the body on your hands and feet. Take care so that no other body part touches the ground and body is parallel to the floor. Pull the abdomen inside.


4. Stay in the pose for around 20 to 30 seconds and come out of the pose.


5. Repeat the pose for one more time.

Benefits of Chaturanga Dandasana

1. Chaturanga Dandasana is good for the upper body.


2. Wrists are strengthened.


3. Arms get shapely.


4. Abdomen is toned.


5. Back is strengthened.

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