Benefits of Ashtanga Namaskara and How to Do it 

Benefits of Ashtanga Namaskara and How to Do it 

Do you know that there are more than 100 styles of yoga? In an era where modern medicine is continuing to make remarkable strides in treating physical problems, there are still limitations in addressing the intellectual, emotional, and personality concerns which shape our lives. Yoga is one of the best ancient practices to stay healthy. Ashtanga Namaskara is a sixth pose in sun salutation, rooted in the ancient art of yoga, which helps in achieving a harmonious and balanced life. 

Whether you are a student or an employee, you can perform Ashtanga Namaskara every morning to experience a healthier and happier life. You can take the help of online zoom classes and personal training to help you embrace this practice more effectively. In this article, we will embark on the journey of understanding Ashtanga Namaskara, how to perform it and discover its transformative potential for a better future. 

What is Ashtanga Namaskara?

Ashtanga Namaskara finds its roots in Sanskrit, where “Ashta” means eight and “Anga” refers to limbs. Namaskara represents “salutation”, and when both are combined it becomes Ashtanga Namaskara, which means salutation with eight limbs. 

The name “Ashtanga Namaskara” represents a salutation to the sun with eight limbs. It is a yoga practice that offers a deep connection between the body, mind, and spirit. The eight limbs play a crucial role in enhancing multiple aspects of life, be it physical posture, mental well-being, or discovering the inner transformation. 

Ashtanga Namaskara is a series of asanas, which starts from a position of strength, moves through the journey of connection to surrender, and in the end, rises again with the sense of resilience. The practice of Ashtanga Namaskara offers a profound layer to the physical movement, which helps us in connecting with a higher purpose by providing a sense of harmony with the universe.

Benefits of Ashtanga Namaskara 

Ashtanga Namaskara is a practice which involves body, mind, and spirit, promoting holistic well-being. Here is a list of advantages that you should know: 

Benefits of Ashtanga Namaskara in Women’s Health

Ashtanga Namaskara helps in promoting women’s health, addressing various emotional and physical concerns like reducing complications associated with pre and post-menopausal phases. It includes reducing insomnia, mood swings, risk of cancers, and osteoporosis. It also regulates the endocrine system, which helps in balancing the hormones and foster relaxation by releasing the emotional tension. 

Benefits of Ashtanga Namaskara in Type-II Diabetes 

Type-II Diabetes is a chronic health condition caused by high blood sugar levels and insulin resistance. Practicing Ashtanga Namaskara every day can create a positive impact on one’s health. The movements and breathing process in Ashtanga Namaskara stimulates pancreas, which helps in enhancing insulin sensitivity. However, it is always best to consult with a healthcare professional for a treatment. 

Read more: Role Of Functional Training For Rehabilitation Programs

Benefits of Ashtanga Namaskara for Blood Pressure

Hypertension or high blood pressure is a common health problem, which can lead to a serious complication if not treated on time. To improve this condition, you can practice Ashtanga Namaskara every day in the morning. It includes deep breathing, which promotes relaxation in the body, improves circulation, and reduces stress. Nevertheless, it is always suggested to consult with a healthcare professional for proper treatment. A healthcare professional will help you guide on how to manage blood pressure by providing a comprehensive treatment plan. 

Benefits of Ashtanga Namaskara for the Lipid Profile 

Yoga has shown a positive impact on managing the lipid levels in the body. By practicing Ashtanga Namaskara regularly, you can enhance your breathing process and dynamic movements. Low density lipoprotein and triglycerides are harmful to health, which can cause cardiovascular disease, and by managing the lipid profile, you can lead a healthy life. 

Benefits of Ashtanga Namaskara for Obesity

Obesity can lead to various health issues, and practicing Ashtanga Namaskara every day shows a positive impact on managing a healthy lifestyle. By practicing this regularly, you can manage your weight by improving your metabolism. 

Benefits of Ashtanga Namaskara in Spiritual Aspects

Ashtanga Namaskara holds a deep spiritual significance that goes beyond the physical postures. It introduces practitioners to the mantra “Om Pushne Namaha,” a sacred salutation to the sun that signifies our reverence for the life-giving energy. This mantra fosters a connection with the divine and sets a spiritual tone for the practice.

In addition, Ashtanga Namaskara unlocks the Manipura chakra, the solar plexus that controls one’s own strength and self-awareness. It serves as a center for change and inner power.

Read more: 21 Best Ankle Mobility Exercises To Improve Dorsiflexion

Benefits of Ashtanga Namaskara in Menstrual Health and Labor 

There are several advantages of Ashtanga Namaskara, including supporting regular menstrual cycles and facilitating childbirth. This technique can be especially helpful for women in controlling their menstrual cycles, lowering problems, and reducing the discomfort that comes with it. Menstrual cramps can be relieved and emotional balance can be restored with Ashtanga Namaskara’s focused breathing and physical poses.

Benefits of Ashtanga Namaskara in General Physical Benefits 

As an aspect of Surya Namaskara, Ashtanga Namaskara offers numerous physical advantages that enhance general health. It improves physical endurance and encourages a leaner body by actively using and strengthening the arm and leg muscles.

Additionally, this exercise increases metabolism, which helps with weight management by enabling efficient calorie expenditure. It enhances focus, memory, and cognitive acuity by stimulating brain activity.

Other benefits of Ashtanga Namaskara 

Apart from the fundamental benefits, Ashtanga Namaskara provides a range of additional benefits that greatly improve both physical and mental health. It develops arm and leg strength, which promotes endurance and a more toned body. 

Additionally, the practice emphasizes improving posture, lowering the chance of back-related problems, and strengthening the back. Moreover, Ashtanga Namaskara enhances cognitive functions like memory, focus, and mental acuity, improving brain function.

How to Perform Ashtanga Namaskara? 

Here is a step-by-step instruction to perform Ashtanga Namaskara correctly: 

  1. Stand straight with your feet together, and put your hands in a prayer position at your chest. This posture represents readiness and gratitude. 
  1. Take a breath, raise your arms with your palms facing up while bending your back slightly. This posture represents embracing the new day with positivity. 
  1. Breathe out and bend forward, but keep your spine straight. Allow your hands to touch the ground on both sides of your feet. This posture symbolizes humility and surrender. 
  1. Keep your one leg back, creating a  lunge with the other leg with a right angle. Maintain a solid grip with your hands on the ground and your head raised. This position represents poise and balance.
  1. Breathe out and hold your hips up while lowering your knees, chest, and chin to the floor. Ashtanga Namaskara’s primary focus is here, where your toes, knees, chest, hands, chin, and forehead are among the eight body components that make contact with the earth. It shows your respect for nature  and your deep connection to the planet.
  1. Take a breath and lift your chest and look up to get into the cobra stance. This action embodies fortitude and perseverance.
  1. Breathe out as you raise your hips and form an inverted “V” with your body. This position represents steadiness and resolve as you are ready to take on challenges.
  1. Mirroring the position from step 4, step forward with one foot in a lunge. It’s a sign of poise and balance.
  1. Breathe out, then step forward with your other foot to bend again. This action denotes flexibility, surrender, and letting go of tensions.
  1. Breathe in, and like in step 2, slowly raise yourself toward the sky while gently arching your back. In preparation for the coming day, this symbolizes optimism.
  1. With your hands at your chest, finally, take a bow position. It’s a grounding moment where you express gratitude and connection.

Important Notes To Take

  • Morning is considered as the best time to practice yoga. This is the time when you can feel the peaceful ambiance and fresh air, which contributed to a more serene practice. However, if you are not able to do it in the morning because of your buddy schedule, you can perform this anytime in a day. 
  • It is essential to do Ashtanga Namaskara with an empty stomach. Consuming meals and then performing this asana can cause discomfort in the body. If you perform this asana later in the day, it is essential to keep a gap of at least 3 to 4 hours after a meal before you perform it. 

Read more: The Ultimate 90/90 Hip Mobility Progression Guide

Risks and Precautions

There are multiple benefits Ashtanga Namaskara offers, but it is also essential to practice it with caution. Here are the some precautions and contraindications you should consider: 


  • Injury Prevention: Ashtanga Namaskara incorporates a variety of postures and motions that might strain the body. It is important for practitioners to focus on proper posture and alignment in order to reduce the possibility of injuries, especially to the lower back, shoulders, and wrists.
  • Pain Awareness: It is important to pay attention to any discomfort felt during the exercise. It’s critical to differentiate between pain from strain or overexertion and discomfort from stretching. Seek advice from a certified yoga instructor if pain continues.
  • Dizziness: Especially for beginners, rapid changes and controlled breathing can occasionally cause dizziness. Before continuing, stop for a bit to rest and maintain your balance if you’re feeling lightheaded or dizzy.


  • Acute Inflammation: Ashtanga Namaskara should not be performed by people who are experiencing acute inflammation because it may make their situation worse.
  • Slip Disc: Ashtanga Namaskara should not be practiced by anyone who suffers from severe sciatica or slip disc problems because it can make these conditions worse.
  • Fever:  Doing Ashtanga Namaskara or any other type of yoga when you have a fever can tax your body’s resources and make recovery more difficult. It’s best to take some time off and heal before starting up again.
  • Rashes: It is essential to refrain from the practice until the skin heals because friction and pressure can exacerbate skin disorders or rashes in regions of body contact.
  • Pregnancy: Some of the poses and motions of Ashtanga Namaskara may not be appropriate for women who are expecting. It’s advisable to engage in prenatal yoga specifically designed for expectant mothers.
  • Menstruation: Menstruation: Although yoga can be helpful throughout the menstrual cycle, some women may find Ashtanga Namaskara’s positions and deep abdominal engagement uncomfortable during their periods. Adapted procedures might be more appropriate.

To sum it up, Ashtanga Namaskara is an essential part of Yoga, which has a positive effect on various diseases like obesity, blood pressure, lipid profiles, and blood glucose levels. However, if you have any muscle problem, it is essential to consult with a medical professional and qualified trainer before performing this yoga. It is one of the best approaches, which serves as a valuable complement to modern medicine. Ashtanga Namaskar not only helps in physical health but also emotional and mental well-being.

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