Ashtanga Namaskara (Eight-Limbed Salutation Pose)
This pose forms part of the Surya Namaskar (Sun Salutation) sequence.
The “eight limbs” or eight points which the name refers to are the eight points of the body which touch the ground in this pose: 2 feet (toes and balls of the feet), 2 knees, 2 hands, chest and chin. It is also referred to as "Knees Chest Chin Pose". Due the shape the body takes, it is sometimes also known as “Caterpillar Pose” or “Inchworm Pose”.
How to do it
From Chaturanga Dandasana (High Plank Pose), bend the elbows and bring the chest and chin to the floor (extending the front of the neck). The knees also bend slightly to touch the floor.
This pose is generally held only briefly during the Surya Namaskar sequence before coming directly into Bhujangasana (Cobra Pose) by rolling the toes over so that the feet are pointed, bringing the whole of both legs and hips to the ground and straightening the arms. |
Modifications
The extreme extension of the neck in this pose can be uncomfortable, so you can simply bring the forehead or nose to the floor instead. Otherwise, this pose makes a very good alternative to the Low Plank Pose (Chaturanga Dandasana) in other Surya Namaskar variations, as it does not require much upper body and core strength.
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