Ashtanga Namaskara (Salute With Eight Limbs Pose)
Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Sashtang means eight limbs and dandawat means paying homage by touching the floor. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.
Aum Pooshne Namah : (Om Poosh-nay na-mah-hay) : Salutations to Pushan, the mystic fire.
You can use the Bija Mantra: "Om Hrah" as an alternate when practicing more rapidly.
Concentrate on Manipura - The 'Abdominal' Chakra.
Expand the chest strongly, compressing the upper back between the shoulder blades.
Specific Health Benefits
Expands the chest.
Develops the leg and arm muscles.
Increases flexibility and releases tension in the neck and shoulders.
Surya Namaskara Sun Salutation7