Eight Limbed Pose (Ashtanga Namaskara) – Learn This Asana In 3 Easy Steps | Yoga With Nutan

Updated: Jan 17



EIGHT LIMBED POSE

Sanskrit Name – Ashtanga Namaskara

Sanskrit Name Meaning – Asht – Eight, Anga – Limb, Namaskar - Greeting


WHAT IS EIGHT LIMBED POSE (ASHTANGA NAMASKARA)?


Eight Limbed Pose (Ashtanga Namaskara) is a yoga pose where the body is balanced on eight points of contact with the floor – feet, knees, chest, chin and hands. It forms part of the Surya Namaskar yoga sequence and is often seen as an alternative to Chaturanga Dandasana (Low Plank). Touching the floor in this asana is considered a salute performed by devotees to Gods all over temples in India.


DO NOT PRACTICE EIGHT LIMBED POSE (ASHTANGA NAMASKARA) IF:

  1. You have a neck or shoulder injury

  2. You suffer from severe migraines

  3. You’ve recently had surgery


BENEFITS OF EIGHT LIMBED POSE (ASHTANGA NAMASKARA)

  1. Strengthens arms, back, legs and hip flexors

  2. Strengthens your core muscles

  3. Relieves lower back pain


HOW TO PRACTICE EIGHT LIMBED POSE (ASHTANGA NAMASKARA) IN 3 EASY STEPS

  1. Start in Plank Pose (Phalakasana). Slowly bend your knees to the ground and then bend your elbows. Lift your pelvis (hips) up. Lower your chest to bring your chin to the ground and then lower your chest to the ground.

  2. When your feet, hands, elbows, chest and chin are touching the ground you are in Eight Limbed Pose (Ashtanga Namaskara)

  3. To come out of the pose slide up into Cobra Pose (Bhujangasana) or Upward Facing Dog Pose (Urdhva Mukha Svanasana). Then rest in Child’s Pose (Balasana) for as long as it’s comfortable.


EIGHT LIMBED POSE (ASHTANGA NAMASKARA) VARIATIONS


You can use a yoga blanket under your knees if they are hurting and a block between your thighs to alleviate any lower back pain.


PREPARATORY POSES


Plank Pose - Phalakasana


Locust Pose - Salabhasana


Garudasana – Eagle Pose


FOLLOW UP POSES


Child’s Pose – Balasana


Bhujangasana – Cobra Pose


Downward Facing Dog Pose - Adho Mukha Svanasana


Upward Facing Dog Pose – Urdhva Mukha Svanasana

1 view0 comments

Recent Posts

See All