{"id":868,"date":"2026-04-06T15:45:48","date_gmt":"2026-04-06T10:15:48","guid":{"rendered":"https:\/\/kundaliniyogaashram.org\/blog\/?p=868"},"modified":"2026-04-06T15:45:50","modified_gmt":"2026-04-06T10:15:50","slug":"ashtanga-namaskara-meaning-steps-and-benefits-in-yoga","status":"publish","type":"post","link":"https:\/\/kundaliniyogaashram.org\/blog\/ashtanga-namaskara-meaning-steps-and-benefits-in-yoga\/","title":{"rendered":"Ashtanga Namaskara &#8211; Meaning, Steps, And Benefits In Yoga"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">You must have come across the Ashtanga Namaskara as a part of the Surya Namaskara. It is also called the Knees, Chest, and Chin. Many yogis also call it the Eight-limbed pose. Let us understand the same in more detail.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Is The Meaning Of Ashtanga Namaskara?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ashtanga Namaskara is an important pose, in which the body touches the mat or the floor at eight points. Your feet, knees, chest, palms, and chin are involved in this pose. If you find Chaturanga Dandasana hard to do at the beginning of the <a href=\"https:\/\/kundaliniyogaashram.org\/300-hour-kundalini-yoga-teacher-training-in-rishikesh.php\"><strong>300 hour yoga teacher training in Rishikesh<\/strong><\/a><strong>, <\/strong>start with Ashtanga Namaskara.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the Ashtanga Namaskara, you are supposed to roll the shoulders forward and then drop them on the ground. If you learn the pose beforehand, it makes the practice of Chaturanga Dandasana easier. Let us delve into the steps of the Ashtanga Namaskara.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How To Do Ashtanga Namaskara?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You must start in the Phalakasana to get into the Ashtanga Namaskara.\u00a0<\/li>\n\n\n\n<li>Slowly bend your knees and bring them in contact with the ground.\u00a0<\/li>\n\n\n\n<li>Bend your elbows and point them backwards while placing them on the mat. Then lift the pelvis and hips, lower the chest slowly to the ground, and the chin as well.\u00a0<\/li>\n\n\n\n<li>This is the point at which eight body parts touch the ground or the mat.\u00a0<\/li>\n\n\n\n<li>To release yourself from the pose, you must push yourself up with the support of your arms. Slide the chest to enter Bhujangasana. Then move back to Balasana, and relax.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">There are certain modifications which you can do here if you have pain or injuries. When you join the top Yoga school in Rishikesh,<strong> <\/strong>you get to learn every pose in detail.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Modifications And Variations&nbsp;<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you have knee issues, place a pillow or blanket under the knees. Rest the knees on the same level for extra support as you enter the asana.\u00a0<\/li>\n\n\n\n<li>If you have pain in your wrists, you can use a yoga prop called the wedge. It reduces strain. Rest both your hands on the flat and thick edge while entering the pose.\u00a0<\/li>\n\n\n\n<li>If you have pain in your lower back, then use yoga blocks between the thighs.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Precautions And Contraindications&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you have neck pain or any sort of injury, never place the chin on the mat or ground, exerting body weight.\u00a0<\/li>\n\n\n\n<li>In case of any sort of shoulder injury, take care to roll the shoulders as guided by the best teachers at the <a href=\"https:\/\/kundaliniyogaashram.org\"><strong>Yoga school in Rishikesh<\/strong><\/a><strong>.\u00a0<\/strong><\/li>\n\n\n\n<li>If you have very sensitive or injured knees, placing them on the ground or mat can be challenging.\u00a0<\/li>\n\n\n\n<li>Do not arch your back excessively, as you may suffer from lower back pain.\u00a0<\/li>\n\n\n\n<li>Avoid the pose completely if you suffer from a herniated vertebral disc.\u00a0<\/li>\n\n\n\n<li>If you have migraine attacks, avoid the pose.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits Of Ashtanga Namaskara<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When you join the 300 hour yoga teacher training in Rishikesh,<strong> <\/strong>the best teachers will teach you all the benefits as well.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The main physical benefits include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Its regular practice that helps in strengthening the biceps.\u00a0<\/li>\n\n\n\n<li>When you practice Ashtanga Namaskara daily, it strengthens your rhomboids and trapezius muscles.\u00a0<\/li>\n\n\n\n<li>You get to stretch the toes<\/li>\n\n\n\n<li>You can stretch the fascia in your feet.<\/li>\n\n\n\n<li>You can enhance the range of motion of the back muscles.\u00a0<\/li>\n\n\n\n<li>You get to strengthen your hands and forearms.\u00a0<\/li>\n\n\n\n<li>You also enhance the strength of your quads and hip flexors.\u00a0<\/li>\n\n\n\n<li>You will also be able to develop a tighter core when you engage the belly while doing Ashtanga Namaskara.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Conclusion&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The 300 hour yoga teacher training in Rishikesh<strong> <\/strong>includes many such important poses, which are best learned under experts. Join the course to get complete knowledge of yoga poses and related kriyas.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You must have come across the Ashtanga Namaskara as a part of the Surya Namaskara. It is also called the Knees, Chest, and Chin. Many yogis also call it the Eight-limbed pose. Let us understand the same in more detail.&nbsp; What Is The Meaning Of Ashtanga Namaskara? Ashtanga Namaskara is an important pose, in which the body touches the mat or the floor at eight points. Your feet, knees, chest,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":869,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[147,148],"tags":[143,149,121,138],"class_list":["post-868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ashtanga-namaskara","category-ashtanga-namaskara-ashtanga-namaskara","tag-300-hour-yoga-teacher-training-in-rishikesh","tag-ashtanga-namaskara","tag-yoga-school-in-rishikesh","tag-yoga-teacher-training-in-rishikesh"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ashtanga Namaskara - Meaning, Steps, And Benefits In Yoga - Kundalini Yoga Ashram Rishikesh<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kundaliniyogaashram.org\/blog\/ashtanga-namaskara-meaning-steps-and-benefits-in-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ashtanga Namaskara - Meaning, Steps, And Benefits In Yoga - Kundalini Yoga Ashram Rishikesh\" \/>\n<meta property=\"og:description\" content=\"You must have come across the Ashtanga Namaskara as a part of the Surya Namaskara. It is also called the Knees, Chest, and Chin. Many yogis also call it the Eight-limbed pose. Let us understand the same in more detail.&nbsp; What Is The Meaning Of Ashtanga Namaskara? Ashtanga Namaskara is an important pose, in which the body touches the mat or the floor at eight points. 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My spiritual journey has bought bhakti and devotion in my life, it has made me realize that God resides within me and this interconnectedness with the divine is what guides me through life. My life challenges opened my mind to see the beauty of within and the beauty externally. My most profound experience was when I realized that I had a congenital heart defect, and if I didn\u2019t seek treatment I would die, I came from extremely humble beginnings and we had no money for the operation or treatment. My body would literally shake due to the defect. Where would I end up, how do I not die? What is the purpose of my life \u2013 all these questions would spin in my mind, who would help me? there was no one here on this earth at that point in time to help me survive or live. This is where bhakti and my devotion to God came into my heart, I had to have blind faith in the universe, in the god that I would live, Miraculously, I stumbled upon a hospital that agreed to treat me. In India, at the time of my operation, there was no guarantee of success. As I went under anesthesia, not knowing if I would wake, it was here that I truly connected to my heart and the divine within and the power of prayer, meant that when I opened my eyes I was born again, an opportunity to serve humanity and guide on people on the spiritual path(Hosptial of operation- Sri Satya Sai Institute of Higher Medical Science) I promised at this point I would spread the word of bhakti and devotion. That I would spend my life for devotion and spreading spirituality challenges and adversity are a part of life, however how we overcome, can make all the difference, every challenge strengths our will, life is never about the position we have in life, but that we see our self as we really are and take our soul journey.\",\"sameAs\":[\"https:\\\/\\\/www.youtube.com\\\/@yogivishnupanigrahi9748\\\/\"],\"url\":\"https:\\\/\\\/kundaliniyogaashram.org\\\/blog\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ashtanga Namaskara - Meaning, Steps, And Benefits In Yoga - Kundalini Yoga Ashram Rishikesh","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kundaliniyogaashram.org\/blog\/ashtanga-namaskara-meaning-steps-and-benefits-in-yoga\/","og_locale":"en_US","og_type":"article","og_title":"Ashtanga Namaskara - Meaning, Steps, And Benefits In Yoga - Kundalini Yoga Ashram Rishikesh","og_description":"You must have come across the Ashtanga Namaskara as a part of the Surya Namaskara. It is also called the Knees, Chest, and Chin. Many yogis also call it the Eight-limbed pose. Let us understand the same in more detail.&nbsp; What Is The Meaning Of Ashtanga Namaskara? Ashtanga Namaskara is an important pose, in which the body touches the mat or the floor at eight points. 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My spiritual journey has bought bhakti and devotion in my life, it has made me realize that God resides within me and this interconnectedness with the divine is what guides me through life. My life challenges opened my mind to see the beauty of within and the beauty externally. My most profound experience was when I realized that I had a congenital heart defect, and if I didn\u2019t seek treatment I would die, I came from extremely humble beginnings and we had no money for the operation or treatment. My body would literally shake due to the defect. Where would I end up, how do I not die? What is the purpose of my life \u2013 all these questions would spin in my mind, who would help me? there was no one here on this earth at that point in time to help me survive or live. This is where bhakti and my devotion to God came into my heart, I had to have blind faith in the universe, in the god that I would live, Miraculously, I stumbled upon a hospital that agreed to treat me. In India, at the time of my operation, there was no guarantee of success. As I went under anesthesia, not knowing if I would wake, it was here that I truly connected to my heart and the divine within and the power of prayer, meant that when I opened my eyes I was born again, an opportunity to serve humanity and guide on people on the spiritual path(Hosptial of operation- Sri Satya Sai Institute of Higher Medical Science) I promised at this point I would spread the word of bhakti and devotion. That I would spend my life for devotion and spreading spirituality challenges and adversity are a part of life, however how we overcome, can make all the difference, every challenge strengths our will, life is never about the position we have in life, but that we see our self as we really are and take our soul journey.","sameAs":["https:\/\/www.youtube.com\/@yogivishnupanigrahi9748\/"],"url":"https:\/\/kundaliniyogaashram.org\/blog\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts\/868","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/comments?post=868"}],"version-history":[{"count":1,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts\/868\/revisions"}],"predecessor-version":[{"id":870,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts\/868\/revisions\/870"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/media\/869"}],"wp:attachment":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/media?parent=868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/categories?post=868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/tags?post=868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}