Namaskarasana

Namaskarasana is a grounding  Yoga exercise practiced in a deep squat that combines stability, openness, and surrender. Moving between the upright squat with the hands in prayer and the forward-reaching position stretches the hips, ankles, lower back, shoulders, and spine while strengthening the legs, core, and feet. The posture also helps improve balance and releases tension stored in the pelvis and lower body.

The deep squatting position creates a strong connection to the earth and activates energy in the lower chakras. Namaskarasana strongly stimulates the Root Chakra (Muladhara), creating grounding, stability, and inner support. The opening through the hips and pelvic floor also activates the Sacral Chakra (Svadhisthana), helping emotional and creative energy flow more freely. As the arms extend forward and the chin moves toward the chest, the movement also awakens awareness through the spine and nervous system.

To practice:

Come into a deep squat with the feet slightly wider than the hips. Bring the palms together in front of the chest in prayer position while lengthening the spine. From there, exhale and extend the arms forward, bring the chin toward the chest, and gently press the knees inward toward each othery then inhale and return back to the upright squat. Continue moving slowly and rhythmically with the breath.

If the heels lift off the floor or the squat feels unstable, place a folded blanket under the heels or practice sitting on a yoga block for more support.