NAMAN PRANAMASANA

STEPS:

(1) Sit in Vajrasana with knees folded and buttocks on the heels.
(2) Join palms together in Namaste Mudra at the chest.
(3) Inhale deeply, lengthen the spine upright.
(4) Exhale and bend forward from the hips, keeping palms in Namaste.
(5) Lower the forehead to the floor (or as comfortably possible).
(6) Keep elbows close to the thighs, body relaxed.
(7) Breathe steadily and hold for a few breaths.
(8) Inhale and slowly return to the starting position.

BENEFITS :
⿡ Promotes humility and surrender, cultivating inner peace
⿢ Helps in reducing mental stress and calms the nervous system
⿣ Enhances blood circulation towards the head, improving concentration
⿤ Induces relaxation and grounding, balancing emotions
⿥ Useful as a resting posture between strenuous asanas
⿦ Improves digestive fire by gentle compression of the abdomen
⿧ Strengthens back and leg muscles through mild stretching
⿨ Helps in maintaining spinal flexibility and posture awareness
⿩ Encourages a meditative state of mind by synchronizing breath with movement

CLINICAL IMPORTANCE

⿡ Musculoskeletal System
Relieves stiffness in spine, hips, and lower limbs → supportive in early spondylosis & postural imbalance

⿢ Digestive System
Gentle abdominal compression stimulates digestion → useful in constipation, bloating, and sluggish metabolism

⿣ Nervous System
Calms sympathetic overactivity → helps in anxiety, irritability, and sleep disturbances

⿤ Circulatory & Respiratory System
Enhances venous return from lower body → prevents stagnation and fatigue
Expands chest & diaphragm awareness → aids in mild breathing difficulties

⿥ Therapeutic Applications
Restorative posture in yoga therapy → supports recovery from fatigue, mental exhaustion, and lifestyle stress

VARIATIONS
⿡ Supta Naman Pranamasana – Performed lying supine, knees drawn towards chest, forehead towards knees
⿢ Ardha Naman Pranamasana – Bend forward only halfway, keeping spine straight, suitable for beginners or restricted flexibility
⿣ Utthita Naman Pranamasana – Performed in standing position with forward fold and palms joined, enhancing hamstring stretch

ORIGIN & ETYMOLOGY

🙏 Naman = bowing down, salutation
👐 Pranama = reverence, offering respect
🧘 Asana = posture
✨ Symbolizes humility, surrender, and respect to the inner self or divine

TIPS
➝ Keep the spine straight while bending forward, avoid hunching shoulders.
➝ Engage the core to protect the lower back from strain.
➝ Breathe out fully while bending, inhale deeply while coming up.
➝ Perform slowly and mindfully, avoiding any jerky movement.
➝ Beginners may keep knees slightly bent if hamstrings are tight.

ANATOMY
➝ Musculoskeletal System – Involves flexion of the spine, stretching of paraspinal muscles, hamstrings, gluteals, and strengthening of quadriceps and calf muscles.
➝ Joints – Hip flexion, knee flexion, ankle dorsiflexion, and spinal flexion are the primary movements.
➝ Respiratory System – Mild compression of thoracic cavity enhances awareness of diaphragmatic breathing.
➝ Circulatory System – Forward bend increases venous return from head and neck, mildly improving cerebral circulation.
➝ Digestive System – Abdominal compression massages digestive organs, stimulating peristalsis.
➝ Nervous System – Parasympathetic activation through forward bending calms the mind and reduces stress.