How to Practice Astanga Namaskara?

1. keeping the hands and the toes fixed in same place as in pos simultaneously bring the knees, chest and chin to the floor.

2. If this is not possible, first lower the knees, then the chest, and finally the buttocks, hips and abdomen should be raised.

3. In the final position only the toes, knees, chest, hands and chin touch the Breathing: The breath is held outside or normal breath.

Awareness:

On the abdominal region.

Mantra:

om pushne namaha, (salutations to the giver of strength). Benefits

> This pose strengthens the leg and arm muscles, develops the chest exercises the region of the spine between the shoulder blades.