Ashtanga Namaskara
Salute with Eight Points · అష్టాంగ నమస్కారం
Beginner Surya Namaskar (12 steps) · సూర్య నమస్కారం Surya Namaskar step 6 of 12
⏱ Hold / repeat: One breath (or a few breaths when learning) · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- Lower the knees, then the chest and chin to the floor.
- Hips stay slightly lifted.
- Eight points touch: feet, knees, hands, chest, chin.
🌬️ Breathing: Exhale.
✅ Benefits
- Step 6 of 12 in the Sun Salutation sequence
- Links movement with breath
❌ Common mistakes
- Rushing between positions
- Holding the breath
⚠️ Avoid it, or take care, if
- High blood pressure, heart conditions, back problems or pregnancy: practise slowly, or a chair version, with medical advice
- Hernia
🪑 Easier versions
- Bend the knees in the forward folds
- Lower the knees in the plank and lunge positions
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Surya Namaskar (12 steps)
Pranamasana Hasta Uttanasana Padahastasana Ashwa Sanchalanasana Dandasana (Phalakasana) Bhujangasana Parvatasana (Adho Mukha Svanasana) Ashwa Sanchalanasana Padahastasana Hasta Uttanasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
