Backbend
Eight-Limbed Salutation
Ashtanga Namaskara
Eight points of the body touch the floor: the two feet, two knees, the chest, and the chin (or forehead), while the hips remain lifted. A transitional pose in traditional sun salutations used as a preparatory backbend.
- ·Strengthens arms, chest and core
- ·Prepares the spine for deeper backbends
- ·Builds upper body endurance
Instructions
- 1From a plank position, bend your knees and lower them to the mat, keeping your toes tucked.
- 2Lower your chest and chin to the mat simultaneously, keeping your elbows close to your ribcage.
- 3Your eight points of contact are: chin, chest, both palms, both knees, and both feet.
- 4Keep your hips lifted slightly above the mat — do not let the pelvis touch the floor.
- 5Press your palms firmly into the mat and squeeze your elbows toward your sides to engage the arms.
- 6Breathe steadily and hold this active position for 1-3 breaths before transitioning forward into Cobra.
Contraindications & precautions
- ⚠Wrist pain or carpal tunnel syndrome — the weight-bearing on bent wrists intensifies pressure in the carpal tunnel.
- ⚠Pregnancy beyond the first trimester — lying prone with the abdomen engaged can compress the uterus.
- ⚠Acute chest or rib injury — direct contact of the chest with the mat is contraindicated with fractured or bruised ribs.
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