All Poses
Ashtanga Namaskara
Eight-Limbed Pose (Knees-Chest-Chin)
beginnerProne
Muscle Groups
TricepsPectoralsCoreSpinal extensors
A transitional prone pose where eight points touch the ground: two feet, two knees, two hands, chest, and chin.
Alignment Cues
- 1.From Plank, lower the knees to the floor
- 2.Lower the chest and chin to the floor
- 3.Keep the hips lifted
- 4.Elbows hug close to the body
- 5.Gaze forward
Benefits
- +Strengthens the arms and chest
- +Opens the chest
- +Prepares for backbends
- +Part of the traditional Sun Salutation
Muscle Groups
TricepsPectoralsCoreSpinal extensors
Contraindications
- Back injury
- Wrist injury
- Pregnancy