Namaskarasana Yoga Pose

Muscles worked

Setup

1. Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle.
2. Bring your palms together in a prayer position at the center of your chest (Anjali Mudra).
3. Engage your core and pull your shoulder blades down and back to create a tall, neutral spine.

How to do it

1. Inhale to prepare, then exhale as you slowly lower your hips into a deep squat, keeping your heels glued to the floor.
2. Place your elbows inside your knees, using them to gently press the knees outward to open the hips.
3. Inhale as you lift your chest toward your thumbs, lengthening your spine and reaching the crown of your head toward the ceiling.
4. Hold the position for the designated time with steady breathing, then press firmly through your heels to return to a standing position.

Form checklist

• Keep your heels flat on the ground; if they lift, widen your stance or place a wedge underneath.
• Maintain a proud chest and avoid rounding your upper or lower back.
• Ensure your knees stay tracked over your toes and do not collapse inward.
• Keep your weight distributed evenly across the entire foot.

Pro tips

• Create 'active tension' by simultaneously squeezing your knees inward against your elbows while your elbows push outward.
• Focus on pulling your tailbone toward the floor while lifting the sternum to maximize the stretch in the adductors and lower back.

Make it harder

• Extend your arms straight overhead in a 'V' shape while holding the deep squat to increase the demand on the deltoids and upper back.
• Incorporate a 'heel lift' by rising onto the balls of your feet while in the bottom of the squat to challenge balance and calf engagement.

Frequently asked

What muscles does the namaskarasana yoga pose work?

The namaskarasana yoga pose primarily targets the adductors, glutes, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the namaskarasana yoga pose?

The namaskarasana yoga pose requires no equipment — just your body weight.

Is the namaskarasana yoga pose good for beginners?

The namaskarasana yoga pose is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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