Ashtanga Yoga is one of the three main limbs of Ashtanga: SAASHTANGA NAMASKAR. SAASHTANGA NAMASKAR is the Sanskrit word for "corpse posture". SAASHTANGA NAMASKAR is a very demanding and difficult posture that requires balance, coordination and strength to hold. To attain this posture, the body must be perfectly straight and relaxed. This type of pose has a high energy investment and therefore is suitable for individuals at risk of injuries.
SAASHTANGA NAMASKAR is one of the three main limbs of Ashtanga: SAASHTANGA, SHIRAS and YOGA. SAASHTANGA NAMASKAR is also known as corpse pose or corpse bow pose. This pose is often described as the most demanding and challenging pose. This pose is often used as an exercise to improve strength, flexibility and co-ordination. Body weight should be supported on the non-affected leg while the bent knee is held parallel to the ground.
The body is supported on the non-affected leg in this pose while the free hand is placed across the chest and the fingertips are placed flat against the forehead. The upper torso should be tilted backwards and knees slightly bent. The elbows are kept straight and feet are placed flat on the floor. The chest should be raised slightly upwards and the head is held as high as possible. The eyes are closed in a relaxed position. As you become familiar with this position, the arms will move on their own without your control.
In the third posture, the upper torso is supported by the arm bar. The arm bar should be positioned directly over the shoulder and the hands are crossed above the head. Arms are kept straight and chin up as you keep the palms of your hands on the front of the hips. The hips are gently flexed backwards to allow room for the torso to rise into the sashtanga position. The upper arms and torso should be tilted backwards so that the head is held high and straight. Eyes should be closed and the breathing is regulated using the diaphragm.
Next, the torso is positioned to the right and the left is put flat on the ground. The right foot is placed flat on the floor in front of the left. The left foot is raised high enough to create a semi-circular curve. Both feet should be together and toes should point upwards. As you come up out of the sashtanga position, the knees should be bent and heels slightly raised. In this pose both the eyes should be drawn down.
Further, the forward bend is done by bending the back completely and holding it for three breaths. The back should be kept straight throughout. The inhalation is done by tilting the head upwards and letting the air enters the nose. The exhalation is done by opening the chest and straightening the spine. Eyes should be closed and the mind should be concentrated on deep breathing.
To complete the back bend, it is important to keep the feet flat on the floor. Then, raise the arms over the head in a simple gesture. The palms of the hands should face each other and the hairline between the eyebrows should be brought down. The shoulders and the neck must be lifted upwards without straining the muscles in the shoulders and neck. The breathing is then released.
Both these yoga postures have amazing benefits for the physical body. They help in purifying the mind as well as the physical body. They can be practiced daily and they can be performed along with other yoga postures.