Updated: Jan 17, 2022
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:
You have a neck or shoulder injury
You suffer from severe migraines
You’ve recently had surgery
BENEFITS OF EIGHT LIMBED POSE (ASHTANGA NAMASKARA)
Strengthens arms, back, legs and hip flexors
Strengthens your core muscles
Relieves lower back pain
HOW TO PRACTICE EIGHT LIMBED POSE (ASHTANGA NAMASKARA) IN 3 EASY STEPS
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.
When your feet, hands, elbows, chest and chin are touching the ground you are in Eight Limbed Pose (Ashtanga Namaskara)
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.
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