1
Begin In Plank
From Stick Pose, hold a straight line from crown to heels with your hands under your shoulders and toes tucked.
💡 Set the shoulders before you lower — it is much harder to fix on the way down.
How to do Salute With Eight Parts (Ashtanga Namaskara)
2
Lower The Knees
On an exhale, bring both knees down to the mat while keeping your hips lifted. The knees land first, before anything else.
💡 Knees roughly hip-width apart.
3
Bring The Chest Down
Keeping the hips high, lower your chest between your hands. Let the elbows bend and stay hugged in close to the ribs.
💡 Elbows brushing the sides of your body, not winging out.
4
Rest The Chin
Lightly touch your chin to the mat, just ahead of your hands. The chin rests — it does not take weight.
💡 If the chin will not reach, touch the forehead instead.
5
Keep The Hips Lifted
Check that your hips are still raised and your lower back is gently arched. Eight points now touch the mat: two feet, two knees, two hands, chest and chin.
💡 If the hips have dropped, you are lying down rather than saluting.
6
Move On To Cobra
Hold for a breath, then slide the chest forward and lower the hips to flow into Cobra Pose.
💡 Think forward-and-through rather than up.
✅ Benefits
- Strengthens the arms, wrists, chest and shoulders
- Opens the chest and the front of the shoulders
- Gently mobilises the spine into extension
- Builds the strength needed to progress toward Chaturanga
- Tones the abdomen and back muscles
- Far gentler on the shoulder joint than a full low plank
- Improves coordination by sequencing knees, chest and chin in order
💊 Therapeutic Uses
- Rounded upper back and forward head posture
- Weak upper body — a supported route to building strength
- Stiff thoracic spine
- Shoulder tightness from carrying bags or desk work
- A confidence-building alternative for those unable to hold Chaturanga
- Mild fatigue — brief and energising rather than draining
⚠️ Precautions
- Lower the knees before the chest, never the other way round
- Keep the elbows tucked in to protect the shoulder joints
- The chin rests lightly — do not bear weight through the neck
- Pad the knees if the mat is thin or the floor is hard
- Skip the chin and use the forehead if the neck feels compressed
🚫 Avoid If (Contraindications)
- Wrist injury, sprain or carpal tunnel syndrome
- Shoulder injury or rotator cuff tear
- Recent abdominal or chest surgery
- Pregnancy — not suitable, the belly comes toward the mat
- Neck injury or cervical spine problems
- Severe or uncontrolled high blood pressure
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