Astangasana, often called Eight-Limbed Pose, is a floor transition in which the feet, knees, hands, chest and chin or forehead form points of support.
Navigator
Preparation
- Begin in hands and knees.
- Warm the wrists gently.
- Practise knee-down plank.
- Keep a folded blanket beneath the knees.
Steps
- Begin on hands and knees.
- Move the shoulders slightly forward.
- Keep the knees on the floor.
- Bend the elbows close to the body.
- Lower the chest gradually.
- Keep the pelvis slightly lifted.
- Slide forward into a gentle Cobra variation or return to hands and knees.
Modifications
- Lower the forehead instead of the chin.
- Place a blanket beneath the chest.
- Use a very small lowering range.
- Practise only knee-down plank.
Common mistakes
- Dropping the chest quickly.
- Allowing the elbows to spread widely.
- Placing excessive weight on the chin.
- Holding the breath.
Practice limits
Return to hands and knees when the wrists, elbows, shoulders, neck or lower back feel sharply strained. Learn flowing transitions from a qualified yoga teacher.