Eight-Limbed Salute

Astanga Namaskara

Lower the chest and chin from knees-down support, leaving the hips relatively high.

Asta means eight; anga means part or limb; namaskara means salute. The eight contacts are hands, knees, toes, chest, and chin.

Movement guidance

Preparation
Begin in knees-down Plank.
Entry and alignment
Bend the elbows close to the body and lower the chest and chin with the pelvis slightly lifted. Skip chin contact if the neck feels uncomfortable.
Hold and breathe
Do not compress the neck or shoulders to reach the floor. Keep breathing comfortably without holding your breath.
Exit and next movement
Lengthen forward to lower the abdomen and pelvis, or press back to all fours.