yoga positions - Astangasana
Translation: Eight Limb Pose
This in called Eight limb pose because eight parts of the body touch the mat.
The knees, feet, hands, chest and chin. It is a great yoga posture to perform
before the Cobra pose (Bhujangasana).
From Chaturanga Dandasana lower the
knees and then the chest to the mat. Keep the legs together and elbows tucked
in. Stretch the chin forward and place it on the mat allowing the front of
the neck to stretch.
Allow a curve of the lumbar spine and turn the tailbone upwards.
Push down on the hands slightly to activate muscles in the shoulders and
to slightly reduce the pressure and weight on the chest.
Unlike the push up pose Adho Mukha Dandasana
where the shoulders are separated from the spine in this yoga pose the shoulders
are drawn towards the spine.
Tips
Be aware when pushing down on the hands. Weight and force has a tendency
to fall on the outer edges of the palms. Be playful with the pressure on the
hands. Find that place of equilibrium when the hands and fingers touch the
mat perfectly.
Forces
The toes apply a forward force. They are pushed away from the body slightly
to create a forward energy up the back of the legs. This is balanced by the
energy caused by the hands pushing down and away from the body. Use both of
these forces lightly.
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See a printable home yoga flow with 8 limb pose.
See more sequences.
Crescent Moon Flow
Falling Warrior Salute
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