Namaskarasana is an Indian translation for Salutation Pose. You can learn this asana as below:

Routine:

• Get in the primary position - Squat down with the legs and knees wide apart.

• Place the elbows against the inside of the knees.
• Maintain the body balance.
• Keep the spinal chord and the neck straight.

• Now place both the hands to the chest in salutation pose.

• Breathe easy and natural.
• Inhale and move the head backwards.

• At the same time press the knees apart with the elbows as wide as possible.

• This is the initial position.
• Hold the position while retaining the breath.
• Exhale out.
• Lessen the pressure on the elbow joints.
• Straighten the neck.

• Apply pressure on the elbows and straighten the hand

• Push in with the knees pressing the arms inward.

• Move the neck forward and allow the chin to touch the collarbone.
• Exhale out and pause for a while.
• This is the first cycle of exercise.
• Repeat this for ten times.

• Recline in the Sukhasana pose when the exercise gets over.

Breathing Pattern:

• Inhale when you bring the palms together in front of the chest.

• Exhale when you extend the arms forward and retain.

Consciousness:

• On the breath.
• Movement.
• Back of the neck stretch.
• Chest in the initial position.
• Shoulder muscles in the forward position.

Benefits:

• Profound effect on the nerves and thigh muscles.
• Proper massage of the shoulder, arms and neck muscles.
• Enhances the flexibility of hips.

• Quite useful for normal delivery if done under a qualified Yoga instructor.

Contraindications:

• High blood pressure.