Ashtanga Namaskar / Eight-Limbed Pose

• Sanskrit Name: अष्टाङ्ग नमस्कार (Aṣṭāṅga Namaskār)
• English Name: Eight-Limbed Pose
• Pronunciation: ush-TAHN-gah nah-mas-KAAR

Steps to Perform Ashtanga Namaskar

• Starting Position: Begin in Plank Pose with shoulders stacked above wrists and core engaged.
• Lower the Knees: Gently place both knees on the floor while keeping elbows close to the ribs.
• Chest and Chin Down: Exhale and lower your chest and chin to the floor, keeping your hips lifted.
  • Eight points touch the ground:
    Palms, knees, chest, chin, toes (2+2+1+1+2).
• Head & Neck Alignment: Keep chin grounded or slightly lifted; gaze softly forward.
• Final Alignment:
  • Hips stay elevated.
  • Elbows remain tucked.
  • Shoulders stay away from ears.
  • Breathing remains smooth and steady.

Benefits of Ashtanga Namaskar

• Strengthens arms, shoulders, chest, and upper back.
• Builds core stability and improves posture.
• Enhances spinal flexibility through a gentle backbend.
• Opens the chest and improves breathing capacity.
• Prepares the body for deeper backbends and transitions in Surya Namaskar.

Things to Keep in Mind

• Do not drop the hips; keep them slightly lifted.
• Engage the core to protect the lower back.
• Keep elbows close to the ribcage.
• Avoid compressing the neck; keep it long.
• If wrists are sensitive, reduce pressure or adjust the palm placement.
• Stop if you feel sharp pain in the lower back or shoulders.

Variations and Modifications

• Beginner Variation: Lower knees and chest gently while lifting chin softly.
• Supported Version: Use a folded blanket under knees or chest.
• Gentle Version: Keep elbows more bent and hold briefly.
• Strength-Building Version: Slowly lower and lift multiple times.

Contraindications

• Avoid with severe wrist, shoulder, or neck injuries.
• Not suitable for acute lower back pain.
• Those with high blood pressure should be cautious.
• Avoid during recovery from rib, chest, or abdominal surgery.

Preparatory and Follow-Up Poses

Preparatory Poses:

• Plank Pose (Phalakasana)
• Cobra Pose (Bhujangasana)
• Arm Support Pose (Santolanasana)

Follow-Up Poses:

• Bhujangasana (Cobra Pose)
• Adho Mukha Svanasana (Downward-Facing Dog)
• Urdhva Mukha Svanasana (Upward-Facing Dog)

Energetic and Symbolic Aspects

• Chakra Activation: Stimulates Anahata (Heart Chakra) and Manipura (Solar Plexus), increasing confidence, openness, and inner strength.
• Symbolism: Represents surrender, humility, and grounding — bowing to the earth with eight points in devotion.