Ashtanga Namaskara

Ashtanga Namaskara (cropped)

Ashtanga Namaskara or Eight-Limbed Pose is a posture (asana) in modern yoga as exercise that is part of the Surya Namaskar (Sun Salutation) sequence. This asana emphasizes the strength and flexibility of the body, engaging the core, legs, and arms. It is named for the eight parts of the body that touch the ground: feet, knees, chest, hands, and chin (or forehead), symbolizing a form of respect or salutation with eight parts of the body.

Etymology and origins

The name Ashtanga Namaskara is derived from Sanskrit, where Ashta means eight, Anga is limbs, and Namaskara means salutation. This asana is a traditional component of the Surya Namaskar sequence, which has been practiced in various forms for centuries in Hinduism for spiritual and physical well-being. The practice of Surya Namaskar, including Ashtanga Namaskara, was popularized in the early 20th century as part of the revival of Hatha Yoga.

Description

In Ashtanga Namaskara, the practitioner begins in a plank position and lowers the body to the floor, maintaining eight points of contact: the two feet, two knees, two hands, chest, and chin or forehead. The hips are kept high, and the elbows are bent. This pose strengthens the arms and legs while stretching the back and neck. It also prepares the practitioner for deeper backbends by warming up the spine.

Benefits and contraindications

Ashtanga Namaskara strengthens the arms, shoulders, and legs, while also promoting flexibility in the back and spine. It can help improve posture and core strength. However, individuals with wrist, shoulder, or back injuries should approach this pose with caution or avoid it altogether. As with any exercise, it is recommended to practice under the guidance of a qualified instructor, especially for beginners.

In modern yoga

Today, Ashtanga Namaskara is a common component of the Surya Namaskar sequence in many styles of yoga, including Ashtanga Vinyasa Yoga and Hatha Yoga. It is often practiced as part of a daily yoga routine for its physical and mental benefits, including increased strength, flexibility, and focus.

See also

• Yoga as exercise
• Surya Namaskar
• Hatha Yoga
• Ashtanga Vinyasa Yoga