Eight Limbs Pose {Astangasana} Steps & Benefits

Here is an amazing and simple yoga pose called Astangasana, it is easy and simple to perform Yoga Pose. People of all age groups can perform Eight Limbs Pose and this pose is an important step in Surya Namaskar. The word “Astanga” comes from Sanskrit, which means eight, eight parts. In Astangasana, your eight body parts (hands, knees, feet, chest, and chin) are touching to the floor so that’s why this Yoga pose is called eight limb pose.

Focusing Chakra: – The Throat Chakra (Visuddha), the Heart Chakra (Anahata)
Level of Asana: – Basic

Steps of Astangasana

  • Come into the position of Chaturanga Dandasana (four limbed staff pose). Now, breathe out and lower down your knees, chin along with chest to the floor or mat. Keep your chest in between your palms.
  • Keep your elbows close to your sides and press your chest down to the ground or floor and raise your tailbone upward to the direction of roof or ceiling (You have to press the floor by your feet, knees, and palms; your chin also touching to the floor).
  • Make a little and gentle arch by your spine when you are raising your tailbone but not to give strain to your spine.
  • Now, set your eyes in a straight direction to a particular point or object.
  • Make sure that your shoulders are not touching the floor. This Asana use your eight limbs; so it’s essential to keep your all eight body parts active, not relaxing on the floor.
  • Hold this pose for half minutes to one minute (30 to 60 seconds). Day by day increase the time as per your capability.
  • Hold the pose as much as you can.
  • Repeat the process 3 to 5 times.

(If you are uncomfortable to come into the Chaturanga Dandasana (four limbed staff pose); try Adho Mukha Dandasana or simple Dandasana instead of four-limbed staff pose).

Benefits of Eight Limbs Pose

  • Astangasana Stretches and strengthens your neck, throat, spine, and shoulders.
  • This Yoga pose also strengthens your upper body and the arms.
  • Eight Limbs Pose Gives relieve in a mild backache and lengthen your spine.


It is important that you should breathe deeply in each step. Don’t bend your spine too much, it causes back injury. Avoid this pose chronic wrists, elbows, spine, and neck injury. Put on comfortable clothes during the session. It is strictly advised that perform all the Yoga Asana and Pranayama under the supervision of an expert teacher. If you have medical history consult your doctor before practicing any Asana.

(Practice makes a man perfect; so keep practicing)

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