Salutation Pose

Namaskarasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Have the knees fully bent and separated.
  • Join the palms together in front of the chest in the prayer gesture.
  • Keep the arms between the knees throughout the practice.
  • Using the elbows press against the inside of the knees to separate them as wide apart as comfortable.
  • Open the chest, raise the chin slightly and relax the face.
  • Hold this position for one breath.
  • Straighten the arms and stretch them forward, draw the knees in together gently pressing on the outside of the arms.
  • Simultaneously press the chin towards the chest.
  • Hold this position for one breath.
  • Repeat 5-10 rounds.

  • Inhale while bringing the palms together in front of the chest.
  • Exhale while extending the arms forward.

  • The stretch in the groin and pelvic muscles.
  • The slight compression of the back and neck.
  • The relaxation of the upper back and shoulder muscles.
  • Synchronizing the movement with the breath.

  • Knee problems.
  • Sciatica.
  • Slipped disc.
  • Hernia.

  • Vitalizes nerves in the knees, thighs, neck, shoulders and arms.
  • Increases flexibility in the pelvis and hips.