Yoga positions: Ashtanga Namaskara or Knees-chest-chin

This yoga posture is also known as a greeting with eight limbs: “Ashta” means eight, “Anga” means limbs and “namaskara” means greeting in Sanskrit language.

If you want to know more about the position of Ashtanga Namaskara or -pecho knee – chin, and how to practice it , follow the instructions below.

Remember that the practice of yoga positions should know the benefits, but also the contraindications and precautions. Be sure to read that you get at the end, including tips for beginners.

positions-de-yoga-Ashtanga Namaskara-knee-chest-chin
Yoga postures: Ashtanga Namaskara

Step by step to make the knee-chest-chin posture:

  1. lying face down on the floor begins. Then put your hands under the shoulders, palms toward the ground, and tries to get up. The torso should be in line with your legs in the pushup position.
  2. Now drop to his knees. Move the chest and chin forward and then down, so that they are touching the ground your knees, chest and chin. The chest should be between your hands.
  3. In this position, keep your elbows at your sides. Make sure your hips are sufficiently high. When the position is complete, you will feel a total of 8 members of your body are touching the ground in this greeting.
  4. Stay for 30 to 60 seconds while breathing deeply. Salt posture exhaling and relaxing sees a limb every time.
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Benefits of posture Ashtanga Namaskara:

  • Improved flexibility of the back and spine.
  • It provides resistance to back muscles.
  • Clear your mind and reduces stress and anxiety.
  • It works and improves limb muscles involved 8.


For starters, Ashtanga Namaskara is one of the yoga positions easier to gain experience in backbends. It also provides relief from back pain. Knee-chest-chin is a stance that will bring strength to your arms. It is also a training Dandasana posture Chaturanga.

For advanced students of yoga, Ashtanga Namaskara is a yoga posture particularly beneficial in improving muscle strength of the 8 limbs involved. You can use this position as a warming in the Sun Salutations before entering Chaturanga.


The yoga positions should be made taking care of your body. Avoid this position if present the following conditions:

  • Back injuries or spine.
  • Pain buttocks.