Yoga Namaskar: Step-by-step process and health benefits
Yoga is an ancient practice that has been there for centuries and is followed around the world even today. One of its several forms is Yoga Namaskar, which is believed to be a powerful system and offers myriad health benefits at once. Today, let's discuss its step-by-step process and how it positively affects your overall health and wellness.
Ensure you are on a light stomach for this practice
First things first, to do Yoga Namaster you will need to be on a light stomach, which means you can only do this practice about 1.5 hours after you have eaten a meal. This is because it involves a set of asanas and breathing techniques that can cause hindrances if your tummy is full. Additionally, pregnant women and hernia patients should skip it.
Step 1: Focus on a point and fold your hands
Begin by standing comfortably with your feet a little apart and parallel from each other. Focus on a point and fold your hands in front of your chest to do namaskar. Inhale, bring your folded hands in the air, exhale, and bring them behind your back. Inhale again, bring your hands up, exhale, and bring them in front of your chest. Repeat twice more.
Step 2: Exhale with noise from your throat
Inhale and bring your folded hands in the air. Once done, exhale, produce a sound from the pit of your throat as you do it, and bring your hands behind your neck again. The next step is to inhale while bringing your hands up again and make the same noisy exhale while placing your hands in front of your chest. Do this three times.
Step 3: Squat down
With hands folded and fingers touching each other, squat down. Inhale, bring your hands up, exhale, and bring them behind your neck. Inhale again, bring them up, exhale, and bring them in front of your chest. Now inhale and push your folded hands straight out in front of you with your fingers pointing outward. Exhale and bring them back to the chest. Repeat thrice.
Step 4: Combine
Staying in the squat position and focusing on a point with your hands still folded, do a combination of Step 1 and Step 3. Repeat the sequence three times at a slow and gradual pace.
Step 5: Come into child's pose or 'balansana'
As you inhale, push your hands straight out and bring your knees to the ground. Lean forward, place your forehead on the ground, and come into the child's pose or balasana. Unfold your hands in front of your head and ensure that the thumbs and the index fingers are touching each other, making a triangle. Stay in this position for two minutes.
Health benefits of Yoga Namaskar
Yoga Namaskar offers excellent all-around body benefits when done with proper technique. Primarily, it helps you bring stability and balance to your body. It also improves your gaze and vision at the same time. Additionally, it activates the lumber region of your spine and strengthens the muscles around it so that as you age, the risk of your spine collapsing reduces.
