Namaskarasana Yoga Pose exercise animation (Male)

Namaskarasana Yoga Pose

Target muscle
—
Equipment
Body weight
Body part
Stretching
Type
Stretching

Namaskarasana, sometimes called the Prayer Squat or a variation of Malasana, is a deep squat yoga pose that opens the hips and lengthens the inner thighs and groin. Hands are pressed together at the chest while the elbows gently push the knees apart, deepening the hip opening. It fits naturally into yoga sequences, active warm-ups, or standalone flexibility work.

How to do the Namaskarasana Yoga Pose

  1. 1Stand with your feet slightly wider than hip-width apart and your toes angled out at roughly 45 degrees.
  2. 2Lower your hips down into a deep squat, keeping your heels flat on the floor if possible; if your heels rise, place a folded mat or small wedge under them.
  3. 3Allow your thighs to open wider than your torso so your knees track over your toes.
  4. 4Bring your palms together at the center of your chest in a prayer position, thumbs lightly touching your sternum.
  5. 5Press your elbows firmly against the inner surfaces of your knees, using this contact to encourage the knees to widen and the hips to open further.
  6. 6Lengthen your spine upward, lifting the crown of your head toward the ceiling and drawing your shoulder blades slightly together to avoid rounding the upper back.
  7. 7Breathe steadily, holding the position for five to ten slow breaths or as directed by your practice.
  8. 8To exit, press through your feet, engage your legs, and rise back to standing in a controlled manner.

Form tips

  • Use your elbows as levers against your inner knees rather than forcing the knees out with your hands; steady, consistent pressure is more effective than sudden force.
  • Keep your chest lifted and your gaze forward or slightly upward to maintain a neutral spine and prevent the torso from collapsing forward.
  • If balance is difficult, practice near a wall or hold a doorframe with one hand until your hip flexibility allows a stable unsupported squat.
  • Breathe into the hips on each inhale and consciously relax the groin and inner thigh on each exhale to deepen the stretch gradually.
  • Point your toes in the same direction as your knees throughout; if the toes point further in than the knees, rotate the feet out a little more to protect the knee joint.

Common mistakes

  • Letting the heels rise off the floor: this shifts load onto the toes and reduces the grounding needed for a stable, effective hip stretch; use a heel elevation if needed rather than allowing the heels to float.
  • Rounding the lower back into a posterior tuck: a collapsed lumbar spine compresses the lower back instead of opening the hips; focus on tilting the pelvis slightly forward to maintain the natural curve.
  • Knees caving inward instead of tracking over the toes: inward collapse reduces the hip-opening effect and places stress on the knee ligaments; use elbow-to-knee contact to gently guide the knees outward.
  • Tensing the shoulders and neck: gripping through the upper body prevents relaxation in the hips; soften the shoulders away from the ears and keep the jaw relaxed.
  • Rushing through the pose without holding: the hip opening in Namaskarasana is largely time-dependent; exiting too quickly before the connective tissue has a chance to respond limits the flexibility benefit.

Frequently asked questions

What is Namaskarasana and how does it differ from Malasana?

Namaskarasana and Malasana are closely related deep squat poses. The key distinction is the hand position: in Namaskarasana the palms are pressed together at the chest in Anjali mudra (prayer position) with the elbows actively pressing against the inner knees, while Malasana may use various arm positions. Both poses open the hips and groin, but the elbow-to-knee leverage in Namaskarasana makes it particularly effective for widening the thighs and deepening the hip stretch.

What should I do if my heels do not reach the floor in this pose?

Tight calves or limited ankle mobility often prevent the heels from staying flat. Place a folded blanket, a yoga mat edge, or a small wedge under your heels to bridge the gap. This allows you to work on hip flexibility without compensating through the ankles or lower back. Over time, consistent practice and targeted calf and ankle stretching will lower the amount of elevation you need.

How long should I hold Namaskarasana?

For flexibility and hip opening, holding for five to ten slow breaths (roughly 30 to 60 seconds) per set is a useful starting range. More advanced practitioners often hold for one to three minutes to allow deeper tissue release. If you are using it as a warm-up before a workout, a shorter hold of five breaths is usually sufficient. Avoid forcing the pose; discomfort in the groin is expected, but sharp pain in the knees or lower back is a signal to ease out.

Is Namaskarasana safe for people with knee pain?

People with existing knee injuries or chronic knee pain should consult a physiotherapist or qualified yoga instructor before practicing deep squat poses. For mild knee sensitivity, keeping the toes and knees aligned, avoiding any inward collapse of the knee, and not forcing the depth of the squat can reduce stress on the joint. If pain appears in or around the knee joint during the pose, come out of it and seek professional guidance.

Can I practice Namaskarasana every day?

Yes, daily practice is generally appropriate for a bodyweight stretching pose like Namaskarasana. Because it does not load the muscles to the point of breakdown the way resistance training does, there is no need for recovery days between sessions. Many yoga practitioners include it in daily morning or evening routines. Listen to your body and reduce frequency if you notice persistent discomfort in the hips, knees, or lower back.

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