{"id":290,"date":"2023-12-01T05:27:14","date_gmt":"2023-12-01T05:27:14","guid":{"rendered":"https:\/\/adiyogaashram.com\/blog\/?p=290"},"modified":"2023-12-01T05:27:23","modified_gmt":"2023-12-01T05:27:23","slug":"ashtanga-namaskara","status":"publish","type":"post","link":"https:\/\/adiyogaashram.com\/blog\/yoga\/ashtanga-namaskara\/","title":{"rendered":"A Guide to Incorporate Ashtanga Namaskara into Your Sun Salutation: Experience Deep Grounding and Gratitude"},"content":{"rendered":"\n<p>Surya Namaskar, or <a href=\"https:\/\/adiyogaashram.com\/blog\/yoga\/surya-namaskar\/\">Sun Salutation<\/a>, is a dynamic sequence of yoga poses that gracefully synchronizes breath with movement. One integral pose within this sequence is <strong>Ashtanga Namaskara<\/strong>, a salute with eight parts or points. As you delve into this article, explore the intricacies of this pose and discover the steps to master it.<\/p>\n\n\n\n<p><strong>Steps :<\/strong><\/p>\n\n\n\n<ul>\n<li>Begin in a plank position with your body aligned.<\/li>\n\n\n\n<li>Gradually lower your knees to the floor.<\/li>\n\n\n\n<li>Simultaneously lower your chest and chin to touch the ground.<\/li>\n\n\n\n<li>Ensure only your toes, knees, chest, hands, and chin make contact with the floor.<\/li>\n\n\n\n<li>If simultaneous touching is challenging, lower the knees, then the chest, and finally the chin.<\/li>\n\n\n\n<li>Lift the buttocks, hips, and abdomen upward.<\/li>\n<\/ul>\n\n\n\n<p><strong>Breathing Technique:<\/strong><\/p>\n\n\n\n<p>Hold your breath outside; there is no respiration during this pose.<\/p>\n\n\n\n<p><strong>Awareness:<\/strong><\/p>\n\n\n\n<ul>\n<li>Physical awareness on the abdominal region.<\/li>\n\n\n\n<li>Spiritual awareness directed towards manipura chakra.<\/li>\n<\/ul>\n\n\n\n<p><strong>Mantra:<\/strong><\/p>\n\n\n\n<p>Chant &#8220;Om Pushne Namaha&#8221; as a salutation to the giver of strength.<\/p>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul>\n<li>Strengthens leg and arm muscles.<\/li>\n\n\n\n<li>Develops the chest muscles.<\/li>\n\n\n\n<li>Exercises the spine region between the shoulder blades.<\/li>\n<\/ul>\n\n\n\n<p>Learn to Know More About Yoga and Meditation so you can visit a <a href=\"https:\/\/adiyogaashram.com\/\">yoga ashram in india<\/a> and join <a href=\"https:\/\/adiyogaashram.com\/100-hour-yoga-program.php\">100 hour yoga teacher training in india<\/a> and <a href=\"https:\/\/adiyogaashram.com\/200-hour-yoga-teacher-training-course-in-rishikesh.php\">200 hour yoga teacher training in india<\/a> and <a href=\"https:\/\/adiyogaashram.com\/300-hour-yoga-teacher-training-course-in-rishikesh.php\">300 hour yoga teacher training in india<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Surya Namaskar, or Sun Salutation, is a dynamic sequence of yoga poses that gracefully synchronizes breath with movement. One integral pose within this sequence is<\/p>\n","protected":false},"author":1,"featured_media":291,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ashtanga Namaskara (Eight Limbed Pose Yoga)<\/title>\n<meta name=\"description\" content=\"A Guide to Incorporate Ashtanga Namaskara into Your Sun Salutation: Experience Deep Grounding and Gratitude Its Steps and Benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adiyogaashram.com\/blog\/yoga\/ashtanga-namaskara\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ashtanga Namaskara (Eight 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