Namaskarasana

Focus

• Watch the expansion and contraction of the rib cage with every inhalation and exhalation.

Purpose

The posture provides good alignment for the complete body.

Movements

• Join the heels and big toes and stand erect. Stretch the toes and firmly place both the feet.
  • If the thighs are locking with each other, spread both feet about 6 inches apart.
  • The inner edges of the feet should be parallel to each other.
• Pull both the knee caps, tighten the thigh muscles and roll them slightly inward.
  • The four corners at the back of the knee should be kept as much apart as possible.
  • The heel and the sole, inner edges and the outer edges of both the feet should experience even weight.
• Squeeze the hip muscles inward and tuck the tail bone into the body.
• Contract the abdominal muscles slightly and lift the navel up. Lift the chest upwards and forward.
• Torso, neck and head should be held firmly in a straight line. Look forward with deep and slow breathing.
• Flex the elbows and join both palms as in salutation
  • Do not lift the shoulders up but keep them at the same level.
  • The forearms should be parallel to the floor.
  • Join the fingers, press both palms firmly with the back of thumb touching sternum (centre of the chest)
• Stay for 10-20 seconds with deep slow breathing and then relax