47

NAMASKARA

Exercise 5 : Namasbra (the salutation)

Assume a squatting pose with the feet flat on the floor
and the knees wide apart.
Place the hands together in a gesture of prayer.
Press the elbows against the inner sides of the knees.
lnhale, lift the head and push the knees out as far as
possible.
Maintain this pose for a few seconds.
Exhale, straighten the arms so that they point horizon-
tally forward.
Return to the starting position.
Repeat the practice 1 O times.
Benefits
This practice has a very powerful effect on the nerves
of the thighs, knees, shoulders and arms.

48

VAYU NISHKASANA
PILATES
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