BeginnerproneEight-Limbed Salutation Pose
Ashtanga Namaskara · अष्टाङ्ग नमस्कार
Also known as: Eight Point Pose · Caterpillar Pose · Knees Chest Chin
Eight-Limbed Salutation Pose, also called Eight Point Pose is a classical yoga posture. Its Sanskrit name Ashtanga Namaskara translates word-for-word as: Ashta (Eight) · Anga (Limb) · Namaskara (Salutation). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to open the chest, engage the core and open and strengthen the shoulders. Core engagement. Part of sun salutation flow. It is particularly valued for building full-body strength and improving overall posture. Suitable for beginners and regular practitioners alike, it is a cornerstone of the Surya Namaskar sequence, particularly beneficial for beginners. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
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.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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.
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
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 Eight-Limbed Salutation Pose?
Eight-Limbed Salutation Pose, also called Eight Point Pose is a classical yoga posture. Its Sanskrit name Ashtanga Namaskara translates word-for-word as: Ashta (Eight) · Anga (Limb) · Namaskara (Salutation). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to open the chest, engage the core and open and strengthen the shoulders. Core engagement. Part of sun salutation flow. It is particularly valued for building full-body strength and improving overall posture. Suitable for beginners and regular practitioners alike, it is a cornerstone of the Surya Namaskar sequence, particularly beneficial for beginners. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Eight-Limbed Salutation Pose?
Strengthens arms and chest. Core engagement. Part of Sun Salutation flow. Develops body control. Prepares for Chaturanga.
Who should avoid Eight-Limbed Salutation Pose?
Avoid this pose if you have: Wrist injury, Shoulder injury, Pregnancy (late stage), Carpal tunnel syndrome.
How many steps are in Eight-Limbed Salutation Pose?
Eight-Limbed Salutation Pose is practiced in 10 steps. Begin in Plank Pose (Phalakasana).
Is Eight-Limbed Salutation Pose suitable for beginners?
Yes, Eight-Limbed Salutation Pose is a beginner-friendly pose suitable for all levels.
What conditions does Eight-Limbed Salutation Pose help with?
Eight-Limbed Salutation Pose is therapeutic for: strength, posture correction.
What poses should I do before Eight-Limbed Salutation Pose?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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