{"id":20425,"date":"2025-07-15T13:25:36","date_gmt":"2025-07-15T07:55:36","guid":{"rendered":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/?p=20425"},"modified":"2026-10-13T10:17:55","modified_gmt":"2026-10-13T10:17:55","slug":"ashtanga-namaskara","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/ashtanga-namaskara\/","title":{"rendered":"Ashtanga Namaskara (Eight-Limbed Salutation \/ Knees-Chest-Chin): Steps, Benefits &amp; Safety Tips"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Ashtanga Namaskara<\/strong>, the <strong>Eight-Limbed Salutation<\/strong>, also called<strong> Knees-Chest-Chin Pose<\/strong>, is one of yoga&#8217;s quietly powerful postures. You begin in Plank, then lower the knees, the chest, and the chin to the floor while keeping the hips lifted. Eight points of the body touch the earth in a single graceful gesture of devotion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s a gentler alternative to <a href=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/how-chaturanga-dandasana-can-help-you-feel-more-grounded-and-centered\/\">Chaturanga<\/a> in many traditional Sun Salutations, kinder on the shoulders, and rich with symbolic meaning. In this guide, we&#8217;ll go through Ashtanga Namaskara step by step and explore why this often-overlooked pose deserves more attention.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"806\" height=\"604\" src=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-2.jpg\" alt=\"Student Practicing Ashtanga Namaskara\" class=\"wp-image-24521\" style=\"width:526px;height:auto\" srcset=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-2.jpg 806w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-2-300x225.jpg 300w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-2-767x575.jpg 767w\" sizes=\"auto, (max-width: 806px) 100vw, 806px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is Ashtanga Namaskara?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ashtanga Namaskara is a bow of surrender and humility. It asks you to put your ego aside, even if only for a moment. Whether you&#8217;re a beginner or have been practising for decades, practising this posture can transform the way you see your body.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ashta<\/strong> = Eight<\/li>\n\n\n\n<li><strong>Anga<\/strong> = Limbs<\/li>\n\n\n\n<li><strong>Namaskara<\/strong> = Salutation or Bow<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In this position, eight parts of the body simultaneously come in contact with the ground:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Chin<\/li>\n\n\n\n<li>Chest<\/li>\n\n\n\n<li>Both Hands<\/li>\n\n\n\n<li>Both Knees<\/li>\n\n\n\n<li>Both Feet<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">So Ashtanga Namaskara simply means &#8220;salutation with eight limbs.&#8221;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Where it Comes in Surya Namaskar?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In most traditional Surya Namaskar sequences, this pose comes after Plank Pose and before <a href=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/cobra-yoga-pose\/\">Bhujangasana (Cobra Pose)<\/a>. Many teachers use it in place of Chaturanga Dandasana because it puts less load on the shoulders and wrists.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Meaning Behind the Pose<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This pose is more than a physical movement. In India, touching the ground with eight parts of the body is an old sign of deep respect. It is called Sashtanga Dandavat Pranam, and people still do it before a teacher or in a temple.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most yoga poses ask you to lift, stretch, or balance. This one asks you to bow down, slowly and with full attention.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">A Note on History<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ashtanga Namaskara is not described in medieval hatha yoga texts. It became widely known through the Surya Namaskar sequence made popular in 1929 by Bhawanrao Pant Pratinidhi, the Raja of Aundh. Today it is taught in most Hatha yoga schools around the world, including ours in Rishikesh.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"645\" src=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/ashtanga-namaskara.jpg\" alt=\"Yoga Practitioner Doing Ashtanga Namaskara\" class=\"wp-image-20426\" style=\"aspect-ratio:1.5504320591675786;width:515px;height:auto\" srcset=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/ashtanga-namaskara.jpg 1000w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/ashtanga-namaskara-300x194.jpg 300w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/ashtanga-namaskara-768x495.jpg 768w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/ashtanga-namaskara-980x632.jpg 980w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/ashtanga-namaskara-480x310.jpg 480w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Preparatory Poses<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up with these two poses before you practise Ashtanga Namaskara. They prepare the muscles and joints the pose uses most.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Plank Pose (Phalakasana)<\/strong> <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Plank is the starting position for Ashtanga Namaskara, so it helps to get comfortable here first. Hold it for 3 to 5 breaths with your shoulders over your wrists and your body in one straight line. This builds strength in the arms, shoulders, and core.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong><em>Read More: <a href=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/plank-pose-phalakasana\/\">Plank Pose (Phalakasana): Steps, Benefits, Variations &amp; Common Mistakes<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Cat-Cow Pose (Marjaryasana-Bitilasana)<\/strong> <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Come onto your hands and knees. Breathe in as you drop your belly and lift your chest (Cow). Breathe out as you round your back and tuck your chin (Cat). Repeat 5 to 8 times to warm up the spine, which prepares it for the gentle backbend in Ashtanga Namaskara.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong><em>Also Read: <a href=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/cat-cow-pose\/\">Cat Cow Pose: Steps, Breath, Benefits &amp; Who Should Avoid It<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">How to Do Ashtanga Namaskara: Step-by-Step Process<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Begin in Plank Pose.<\/strong> Keep your arms in a straight line under your shoulders, your legs straight, and your core engaged.<\/li>\n\n\n\n<li><strong>Lower your knees to the mat.<\/strong> Keep your back straight as you gently drop your knees to the ground.<\/li>\n\n\n\n<li><strong>Bring your chest and chin down.<\/strong> As you breathe out, bend your elbows and lower your chest between your hands. Let your chin rest on the mat. Keep your elbows close to your ribs.<\/li>\n\n\n\n<li><strong>Keep your hips lifted.<\/strong> Your hips stay up in the air, higher than your chest. Now all eight points touch the floor: toes, knees, hands, chest, and chin.<\/li>\n\n\n\n<li><strong>Hold for one breath.<\/strong> In Surya Namaskar, stay here for one breath. If you are learning the pose on its own, you can stay for 3 to 5 slow breaths.<\/li>\n\n\n\n<li><strong>Move into Cobra Pose.<\/strong> Breathe in, slide your chest forward, lower your hips, and lift your chest into Bhujangasana.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breathing tip:<\/strong> Breathe out as you lower down. Breathe in as you move forward into Cobra.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Symbolic Meaning of the Eight Limbs<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Each place where they touch the earth represents an offering, not just physical, but also emotional and spiritual:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chin &amp; Chest<\/strong>: Surrendering ego, opening the heart<\/li>\n\n\n\n<li><strong>Hands<\/strong>: Offering service, surrendering control<\/li>\n\n\n\n<li><strong>Knees<\/strong>: Humility and devotion<\/li>\n\n\n\n<li><strong>Feet<\/strong>: Groundedness, stability on the spiritual path<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This position is transformed into an arching prostration, symbolising your willingness to drop fear or pride or defensiveness.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/why-is-ashtanga-namaskara.jpg\" alt=\"Women Performing Ashtanga Namaskara\" class=\"wp-image-20427\" style=\"aspect-ratio:1.5000189933523267;width:483px;height:auto\" srcset=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/why-is-ashtanga-namaskara.jpg 600w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/why-is-ashtanga-namaskara-300x200.jpg 300w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/why-is-ashtanga-namaskara-480x320.jpg 480w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10 Benefits of Ashtanga Namaskara<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Builds upper body strength<\/strong>: Lowering your body slowly works the arms, shoulders, and chest, especially the triceps. Over time, this strength makes many other yoga poses easier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Strengthens the core<\/strong>: Keeping your hips lifted while your chest goes down needs steady work from your belly muscles. A strong core helps protect your lower back in daily life.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Strengthens the upper back and supports posture<\/strong>: The pose works the muscles between and around your shoulder blades. These muscles help you sit and stand taller, which is useful if you spend long hours at a desk.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Prepares you for Chaturanga and Upward Dog<\/strong>: Chaturanga needs a lot of strength and control. Ashtanga Namaskara builds the same muscles with less strain, so it is a good first step before harder transitions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Gently bends the upper spine<\/strong>: With the hips up and the chest down, your upper back makes a soft backbend. This helps keep the spine mobile, especially the upper back, which often gets stiff.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Opens the chest and shoulders<\/strong>: As the chest moves toward the floor between your hands, the front of the shoulders and chest get a light stretch. This can feel good after long hours of sitting or looking at a phone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. Easier on the joints than Chaturanga<\/strong>: Your knees take part of your body weight, so there is less pressure on the wrists, elbows, and shoulders. This makes it a safer choice for beginners and older students.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8. Stretches the toes and feet<\/strong>: With your toes tucked under, the soles of the feet get a gentle stretch. Many people rarely stretch their feet, so this small benefit adds up with regular practice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9. Improves body control and awareness<\/strong>: Lowering slowly and placing eight body parts on the floor at the right time takes focus. This builds coordination and helps you notice how your body moves.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10. Calms the mind and teaches humility<\/strong>: Bowing to the ground slows you down, even in a fast Sun Salutation. In our classes, many students say this pose feels like a short, quiet pause in the middle of their practice<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong><em>Also Read: <a href=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/ashtanga-primary-series\/\">The Ashtanga Primary Series<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/eight-limbed-salutation.jpg\" alt=\"Yoga Student Performing eight limbed salutation\" class=\"wp-image-20428\" style=\"aspect-ratio:1.499267935578331;width:456px;height:auto\" srcset=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/eight-limbed-salutation.jpg 1000w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/eight-limbed-salutation-300x200.jpg 300w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/eight-limbed-salutation-768x512.jpg 768w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/eight-limbed-salutation-980x654.jpg 980w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2025\/07\/eight-limbed-salutation-480x320.jpg 480w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Common Mistakes to Avoid<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dropping the hips to the floor.<\/strong> Keep the hips lifted. Only the chest and chin come down.<\/li>\n\n\n\n<li><strong>Letting the elbows flare out.<\/strong> Keep them close to your ribs, pointing back.<\/li>\n\n\n\n<li><strong>Putting weight on the forehead or nose.<\/strong> The chin touches the floor, not the face.<\/li>\n\n\n\n<li><strong>Holding the breath too long.<\/strong> In a flowing Sun Salutation, stay for one breath and move on.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Who Should Be Careful<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Skip this pose, or practise it only with a teacher&#8217;s guidance, if you have:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A neck, shoulder, or lower back injury<\/li>\n\n\n\n<li>Wrist pain or carpal tunnel syndrome<\/li>\n\n\n\n<li>Pregnancy (especially after the first trimester)<\/li>\n\n\n\n<li>Recent surgery on the abdomen or chest<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Easy modification:<\/strong> Place a folded blanket or bolster under your chest so you don&#8217;t have to lower all the way down.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"806\" height=\"604\" src=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-3.jpg\" alt=\"Student Practicing Ashtanga Namaskara\" class=\"wp-image-24522\" style=\"aspect-ratio:1.334443255242399;width:483px;height:auto\" srcset=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-3.jpg 806w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-3-300x225.jpg 300w, https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-content\/uploads\/2026\/05\/Ashtanga-Namaskara-3-767x575.jpg 767w\" sizes=\"auto, (max-width: 806px) 100vw, 806px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Conclusion<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Practised with care, Ashtanga Namaskara teaches humility through the body. Each time you lower to the mat, you get a small chance to slow down and let go.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to learn this pose and the full <a href=\"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/surya-namaskar-steps\/\">Surya Namaskar<\/a> with proper alignment, our <a href=\"https:\/\/www.rishikulyogshalarishikesh.com\/200-hour-yoga-teacher-training-rishikesh.php\"><strong>200 Hour Yoga Teacher Training in Rishikesh<\/strong><\/a> covers both, with guidance from experienced teachers.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h3>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1790666739895\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">What is Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>Ashtanga Namaskara is a yoga pose where eight parts of the body touch the floor while the hips stay lifted. It is part of Surya Namaskar and is also called the Eight-Limbed Salutation or Knees-Chest-Chin Pose.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666744798\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">Which 8 body parts touch the floor in Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>Two feet (toes), two knees, two hands, the chest, and the chin. The hips stay lifted off the floor.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666754350\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \"><strong>What is the difference between Ashtanga Namaskara and Chaturanga?<\/strong><\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>In Chaturanga, the body stays straight and off the floor, like a low push-up. In Ashtanga Namaskara, the knees, chest, and chin rest on the floor. This makes it easier on the shoulders and better for beginners.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666783486\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">Which step of Surya Namaskar is Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>In the traditional 12-step Surya Namaskar, Ashtanga Namaskara is step 6. It comes after Plank Pose and before Bhujangasana (Cobra Pose).<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666788198\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">What is the English name of Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>It is called the Eight-Limbed Salutation, Eight-Limbed Pose, or Knees-Chest-Chin Pose. Some teachers also call it Caterpillar Pose.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666797479\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">What are the benefits of Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>It strengthens the arms, shoulders, chest, and core. It prepares the body for Chaturanga, supports good posture, and puts less strain on the joints. Many students also find it calming because it slows the practice down.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666809145\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">How should I breathe in Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>Breathe out as you lower your knees, chest, and chin to the floor. In some traditions, such as Sivananda yoga, the breath is held out briefly in the pose. Breathe in as you move forward into Cobra Pose.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666821021\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">How long should I hold Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>In Surya Namaskar, hold it for one breath. When practising it on its own to build strength, stay for 3 to 5 slow breaths.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666828960\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">Is Ashtanga Namaskara good for beginners?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>Yes. It is one of the best poses for beginners because the knees support part of the body weight. It builds the strength needed for harder poses like Chaturanga.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1790666836750\" class=\"rank-math-list-item\">\n<span class=\"faq-label faq-label-q\" aria-hidden=\"true\">Q<\/span><h3 class=\"rank-math-question \">Who should not do Ashtanga Namaskara?<\/h3>\n<span class=\"faq-label faq-label-a\" aria-hidden=\"true\">A<\/span><div class=\"rank-math-answer \">\n\n<p>Avoid it, or practise only with a teacher, if you have a neck, shoulder, wrist, or lower back injury, are pregnant, or have had recent surgery on the chest or abdomen.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Ashtanga Namaskara, the Eight-Limbed Salutation, also called Knees-Chest-Chin Pose, is one of yoga&#8217;s quietly powerful postures. You begin in Plank, then lower the knees, the chest, and the chin to the floor while keeping the hips lifted. Eight points of the body touch the earth in a single graceful gesture of devotion. It&#8217;s a gentler alternative to Chaturanga in many traditional Sun Salutations, kinder on the shoulders, and rich with&#8230;<\/p>\n","protected":false},"author":3,"featured_media":20430,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-20425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"_links":{"self":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/20425","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/comments?post=20425"}],"version-history":[{"count":14,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/20425\/revisions"}],"predecessor-version":[{"id":24961,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/posts\/20425\/revisions\/24961"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/media\/20430"}],"wp:attachment":[{"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/media?parent=20425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/categories?post=20425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/wp-json\/wp\/v2\/tags?post=20425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}