Ashtanga Namaskra improves the flexibility of the back and spine, tones and strengthens the arms, shoulders and legs, releases tension around the neck and shoulders and prepares for backbends. 

It is an asana where the body is balanced on eight points of contact with the floor: both feet, both knees, chest chin and both hands. From phalakasana lower your chin, chest and knees to the mat. .   

Start in Phalakasana and from there let the following parts touch the floor:
both feet, the two knees, the two palms, the chest and the chin.

The hip and abdomen is slightly raised up.

While performing this pose the breath is held outside and the breathing
is stopped for few seconds.

From here enter into Bhujangasana

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