Ashtanga Namaskar
Ashtanga namaskar, or eight-limbed pose, is a yoga posture in which eight points of the body make contact with the floor. It targets the chest and engages the triceps, lower back, and abs, and is commonly used as a transitional pose in sun salutation sequences.
How to do it
- Begin in a high plank position with your hands directly under your shoulders.
- Lower your knees, chest, and chin to the floor simultaneously, keeping your hips slightly elevated.
- Ensure your palms, chin, chest, and knees are all touching the mat while your elbows stay close to your sides.
- Hold this position briefly, pressing the tops of your feet into the mat.
- Inhale and transition into cobra or upward-facing dog to continue the sun salutation sequence.
Form cues
- Keep your elbows tucked close to your ribs.
- Lower your chest and chin to the floor simultaneously.
- Keep your hips lifted slightly off the mat.
- Press your palms firmly into the ground.
- Engage your core to support your lower back.
Breathing: Inhale as you prepare, exhale as you lower your body to the floor, and inhale as you transition into your next pose.
Common mistakes
- Collapsing the hips: This puts unnecessary strain on your lower back.
- Flaring elbows wide: This places excessive stress on the shoulder joint.
- Moving too quickly: This reduces the stability and control needed for the pose.
- Holding your breath: This creates tension and prevents proper core engagement.
Muscles worked
Primary: chest. Secondary: triceps, lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 10 repetitions, rest 60 seconds
Lose weight
3 sets x 10-12 repetitions, rest 45 seconds
Build muscle
3 sets x 8-10 repetitions, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your wrists or shoulders, ease off and choose a gentler movement.
- If you have lower back discomfort, keep your core tightly engaged or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my hips keep touching the floor?
You are likely lowering too far or not engaging your core. Keep your hips slightly elevated to maintain the 'eight-limbed' alignment.
Is this a push-up?
It is a foundational movement related to push-ups, but it serves primarily as a transitional pose in yoga sequences rather than a strength-building push-up variation.
Where should I feel this?
You should feel a gentle engagement in your chest, triceps, and across your upper back.