How to Do Ashtanga Namaskar Pose | 8 Limb Staff Pose

Hello, lovely! We are so glad you’re here to explore Ashtanga Namaskar with us. Often called the Eight-Limbed Salutation, this pose is such a heart-opening part of a traditional sun salutation. It’s a wonderful way to build a bit of heat and strength in the arms and core while keeping things grounded and mindful.

We love this pose because it’s all about balance—finding that sweet spot between effort and ease. It gently stretches the spine and strengthens the upper body, making it a perfect addition to your daily flow when you want to feel both energised and centred.

In this guide, we’ll walk you through how to feel into this pose, with plenty of options to make it work for your unique body today.

How To Do Ashtanga Namaskar (Eight-Limbed Salutation)

Find your flow
Start by standing tall at the top of your mat in Tadasana. Inhale as you reach your arms up high, maybe letting your palms touch, and then exhale to fold forward, letting your head hang heavy and your knees have a soft bend.

Step back to plank
Inhale to step your right leg back into a lunge, then exhale to step the left foot back so you’re in a high plank. Feel your core switch on here, creating a strong, straight line from your head to your heels.

Lower with control
Gently lower your knees to the earth first. Then, keeping your elbows tucked in close to your ribs, lower your chest and chin down to the mat. Your hips stay slightly lifted here—this is where the ‘eight limbs’ (feet, knees, hands, chest, and chin) touch the floor.

Heart towards the front
From your lowered position, inhale as you slide your chest forward and up into a gentle Cobra. Keep your shoulders relaxed away from your ears and your heart reaching forward, feeling a lovely opening through the front of your body.

Lift into Downward Dog
Exhale as you tuck your toes and lift your hips high, finding your way into Downward-Facing Dog. Take a breath here to lengthen your spine and maybe pedal out the feet if that feels good for your hamstrings today.

Return to centre
To finish the cycle, step your feet back to your hands and slowly rise all the way up to standing. Bring your hands to your heart centre, take a deep breath, and notice how you feel in this moment.

The Benefits of Ashtanga Namaskar (and Yoga in General)

Ashtanga Namaskar is a beautiful way to build strength through your upper body and core while gently waking up the spine. By engaging the arms, shoulders, and legs all at once, you’re building functional stability that supports you in your everyday movements. It also offers a lovely stretch for the hips and hamstrings, helping you feel a little more spacious and open in your physical body.

Beyond the physical, this pose is a wonderful tool for soothing the nervous system. The rhythmic nature of lowering down and the focus required to coordinate your breath with the movement helps to quieten mental chatter and bring you right into the present moment. It’s an energising practice that can shift stagnant energy, leaving you feeling more vibrant and clear-headed.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that sweet moment of connection where your breath and body move as one, allowing you to meet your day with a sense of calm and steady confidence.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Kumbhakasana Pose | Plank Pose
• How to Do Navasana Pose | Boat Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla