अष्टाङ्ग नमस्कार

Triceps(strengthening)

The muscles on the back of your upper arm (triceps brachii) are powerfully engaged in this pose, working both eccentrically as you lower down and isometrically to hold the position. This action builds significant strength and endurance in the arms, crucial for supporting the body's weight in many yoga poses. Yogically, this controlled exertion cultivates a sense of disciplined effort and a steady resolve, translating into inner strength.

Chest muscles(strengthening)

The large muscles of your chest (pectoralis major and minor) are actively involved in stabilizing your upper body as you lower and hold the pose. They work in conjunction with the triceps to control the descent and maintain the lift of the sternum. This engagement strengthens the front of the body, counteracting rounded shoulders and fostering a sense of open-heartedness and resilience in the chest area.

Core muscles(stabilizing)

Your deep abdominal and spinal muscles (transversus abdominis, multifidus, obliques) are subtly but powerfully engaged to lift the abdomen away from the floor and protect the lower back. This creates a strong, stable foundation for the spine and pelvis, preventing sagging and strain. This core activation brings a sense of centeredness and internal support, drawing awareness inward and cultivating a feeling of inner strength and stability.

Wrist Injury / Carpal Tunnel

Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.

Rest on forearms rather than palms; keep the elbows directly below the shoulders.

Shoulder Injury

Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.

Keep elbows close to the ribs and limit the height of the lift; do not straighten the arms fully.

Pregnancy

Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.

Avoid lying on the belly entirely from the second trimester onward; practise on hands and knees or use a bolster with a cut-out under the abdomen.