BeginnerproneAshtanga Namaskara
अष्टाङ्ग नमस्कार
Ashtanga Namaskara (Eight-Limbed Salute) is a transitional prone pose in Sun Salutation where eight body parts touch the floor simultaneously.
Anatomy Involved
Benefits
- Strengthens arms and chest
- Core engagement
- Part of Sun Salutation flow
- Develops body control
- Prepares for Chaturanga
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injury
- Shoulder injury
- Pregnancy (late stage)
- Carpal tunnel syndrome
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Skip this pose — go directly from Plank to Bhujangasana.
shoulder injury
Lower the body as one unit instead of sequentially.
Target Areas
Practice Flow
About this Pose
Ashtanga Namaskara (Eight-Limbed Salute) is a transitional prone pose in Sun Salutation where eight body parts touch the floor simultaneously.
How to Practice
1. Begin in Plank Pose (Phalakasana).
2. Exhale completely.
3. Lower both knees to the floor first.
4. Then lower the chest toward the floor.
5. Touch the chin to the floor.
5 more steps remaining
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Frequently Asked Questions
Common questions about Ashtanga Namaskara
What is Ashtanga Namaskara?
Ashtanga Namaskara (Eight-Limbed Salute) is a transitional prone pose in Sun Salutation where eight body parts touch the floor simultaneously.
What are the benefits of Ashtanga Namaskara?
Strengthens arms and chest. Core engagement. Part of Sun Salutation flow. Develops body control. Prepares for Chaturanga.
Who should avoid Ashtanga Namaskara?
Avoid this pose if you have: Wrist injury, Shoulder injury, Pregnancy (late stage), Carpal tunnel syndrome.
How many steps are in Ashtanga Namaskara?
Ashtanga Namaskara is practiced in 10 steps. Begin in Plank Pose (Phalakasana).
Is Ashtanga Namaskara suitable for beginners?
Yes, Ashtanga Namaskara is a beginner-friendly pose suitable for all levels.
What conditions does Ashtanga Namaskara help with?
Ashtanga Namaskara is therapeutic for: strength, posture correction.
What poses should I do before Ashtanga Namaskara?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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