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.
Breathing
- Inhale while bringing the palms together in front of the chest.
- Exhale while extending the arms forward.
Awareness
- 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.
Contraindications
- Knee problems.
- Sciatica.
- Slipped disc.
- Hernia.
Benefits
- Vitalizes nerves in the knees, thighs, neck, shoulders and arms.
- Increases flexibility in the pelvis and hips.