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Some of the poses in yoga’s dance of breath and movement never get the attention they deserve, yet contain some of the most glorified energy. One of those is Ashtanga Namaskara, or the Eight-Limbed Salutation. It’s not flashy, also it doesn’t test flexibility, but it contains a far more potent spiritual message and a wider spectrum of subtle physical advantages that enrich the whole of your yoga practice.
Ashtanga Namaskara – a prostration of surrender, submissiveness and decentralisation of your limited ego. Whether you’re a beginner or have been practising for decades, practising this posture can transform the way you see your body, feel your breath and see the world inside of you.
What is Ashtanga Namaskara?
Ashtanga Namaskara comes from the combination of the Sanskrit words:
Ashta = Eight
Anga = Limbs
Namaskara = Salutation or Bow
In this position, eight parts of the body simultaneously come in contact with the ground:
1. Chin
2. Chest
3. Both Hands
4. Both Knees
5. Both Feet
This asana is traditionally performed as part of the Surya Namaskar (salute to the sun), between Chaturanga Dandasana and Bhujangasana. But more than a physical shift, the action is a gesture of radical commitment, a testament to the yogi’s relinquishment to the universe.
Unlike the upward-bent or balanced modern postures, this one represents showing up to bow down gracefully, attentively, and reverentially.
How to Practice Ashtanga Namaskara
1. Begin in Plank Pose
Keep your arms in a straight line under your shoulders, your legs straight, and your core engaged.
2. Lower Knees to the Mat
Keep your back straight as you gently drop your knees to the ground.
3. Lower Chest and Chin
As you let the breath go, drop your chest and chin toward the floor, keeping the head level and not collapsing. Your hips remain slightly elevated.
4. Alignment Check
Make sure you’re in contact with the ground in at least the eight following parts:
Chin
Chest
Palms
Knees
Toes
5. Hold and Breathe
Stay in the position for a breath or two. Feel that sensation of grounding, connecting you with the earth.
6. Transition to Cobra (Bhujangasana)
Slide forward and up, opening your chest and elevating into Cobra pose.
The Symbolic Meaning of the Eight Limbs
Each place where they touch the earth represents an offering, not just physical, but also emotional and spiritual:
Chin & Chest: Surrendering ego, opening the heart
Hands: Offering service, surrendering control
Knees: Humility and devotion
Feet: Groundedness, stability on the spiritual path
This position is transformed into an arching prostration, symbolising your willingness to drop fear or pride or defensiveness.
Why Is Ashtanga Namaskara Often Overlooked?
In fast-paced yoga classes, this posture is either rushed or substituted with Chaturanga Dandasana. But in classic Hatha yoga, Ashtanga Namaskara is an essential piece of the practice, particularly for newcomers or anyone praying or cultivating spiritual alignment.
It teaches us an important lesson: Not all progress is up. Elsewhere, we expand when we bend.
5 Deep Benefits of Ashtanga Namaskara
Now let’s take a look at the many important physical, emotional, and spiritual benefits this posture has to offer, beyond the surface!
1. Cultivates Humility and Inner Surrender
And Ashtanga Namaskara is not a pose of striving — it’s a pose of releasing.
With intent, you lower yourself, giving all of yourself to the mat. This is where you let go of ego, control and importance. Reminding yourself that it’s not always necessary to push or prove something is deeply restorative work — sometimes, to bow is the most powerful act.
2. Builds Foundational Strength for Upper Body and Core
While not in an active state as it may seem, this position supports strength, particularly of the arms, shoulders and the muscles of the abdomen.
By lowering in a controlled way, you:
- Engage triceps and biceps
- Strengthen the upper chest
- Stabilise the shoulder girdle
- Activate core stabilisers
This makes it an excellent preparatory pose for more difficult transition poses such as chaturanga and upward dog.
Also Read: Virabhadrasana 3 (Warrior III Pose): Benefits, Steps, Key Tips & Contraindications
3. Supports Spinal Health with Gentle Backbend
The gentle rise of the tailbone and slight arching of the back produce a subtle backbend, which allows space to be created in the thoracic area and encourages greater flexibility throughout the spine.
It’s an inoffensive way to introduce the body to spinal extension, particularly so for the stiff or healing.
Additionally, the alignment encourages:
- Chest opening
- Neck elongation
- Enhanced posture over time
4. Activates Pranic Flow and Chakra Energy
This pose activates two important chakras:
- Anahata (Heart Chakra) – As your chest opens, compassion and emotional balance increase.
- Manipura (Solar Plexus Chakra) – Core engagement and breath awareness stimulate confidence and self-worth.
By awakening these centres, Ashtanga Namaskara helps restore emotional harmony and pranic flow, offering more than just muscular movement — it’s energy work in disguise.
5. Grounds the Mind and Emotions
Touch the earth with 8 parts of the body and you’re energetically grounded right away. This helps reduce:
- Anxiety
- Restlessness
- Overthinking
The position encourages emotional balance and mental stillness, particularly if you practice it with slow, deep breathing.
It’s a great pose to centre yourself, particularly before meditation or when you’re feeling stressed.
Who Can Practice Ashtanga Namaskara?
Beginners in yoga
People who have no upper body strength
Practitioners seeking gentle transitions
Spiritual, meditative, anyone on a spiritual path
People with neck or lower back injuries, however, will still need to adjust the pose under a teacher’s guidance.
Conclusion
Ashtanga Namaskara is not just a yoga posture — it’s a philosophy you can enact in motion. Let go of grasping for a pose, let go of needing to succeed. It’s a reminder that surrender is not weak, but the most powerful strength.
So the next time you practice, slow down as you come into this pose. Breathe deeply. Lay your body against the earth. And let your body murmur that oldest truth.
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