How to Do Eight Limbed Pose (Ashtanga Namaskara): Step by Step Guide for Beginners

What Is Eight Limbed Pose (Ashtanga Namaskara)?
Eight Limbed Pose, known as Ashtanga Namaskara in Sanskrit, is a grounding posture where the body rests on eight points of contact with the floor. These points are the feet, knees, chest, chin and hands. This pose forms part of the traditional Sun Salutation sequence and is often used as an accessible alternative to Four Limbed Staff Pose, known as Chaturanga Dandasana. The posture symbolises devotion, reflecting the gesture of bowing seen in temples across India.

When You Should Avoid This Pose
Avoid Eight Limbed Pose if you have a neck or shoulder injury, if you experience severe migraines or if you have recently had surgery. If the knees feel sensitive, use a blanket for support.

How to Do Eight Limbed Pose in 3 Easy Steps

1. Lower to the floor.
Start in Plank Pose Phalakasana. Bend your knees gently to the ground. Bend your elbows while keeping them close to your body.

2. Bring eight points to the mat.
Lift your hips slightly and lower your chest and chin to the floor. Make sure your feet, knees, chest, chin, hands and elbows all touch the ground.

3. Hold and release.
Stay for a breath or two, then slide forward into Cobra Pose Bhujangasana or Upward Facing Dog Urdhva Mukha Svanasana. Rest in Child’s Pose Balasana when finished.

Variation: Support for Knees and Lower Back
Place a blanket under the knees for cushioning. Hold a block between your thighs to encourage core engagement and protect the lower back.

Common Questions About Ashtanga Namaskara (People Also Ask)

Is Eight Limbed Pose good for beginners
Yes, it is often taught as a gentler alternative to Chaturanga.

What muscles does this pose strengthen
It strengthens the arms, back, legs, hips and core.

Does this pose help lower back pain
Yes, when practised correctly it can build strength without strain.

Should my hips lift high
Lift them only enough to lower the chest and chin with control.

Preparatory Poses
• Plank Pose, Phalakasana
• Locust Pose, Salabhasana
• Eagle Pose, Garudasana

Follow Up Poses
• Child’s Pose, Balasana
• Cobra Pose, Bhujangasana
• Downward Facing Dog Pose, Adho Mukha Svanasana
• Upward Facing Dog Pose, Urdhva Mukha Svanasana