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.