“From plank, exhale – lower your knees, then your chest, keeping elbows hugging your sides. Lift your hips slightly. Rest your chin or forehead down. Keep your gaze soft. One breath here, then inhale – slide into Cobra.”
It’s a prone (chest-down) posture traditionally placed between (Four-Limbed Staff Pose) and Bhujangasana (Cobra Pose) in the Surya Namaskar A sequence. The name breaks down: ashtanga namaskara
Begin in a high plank position with shoulders directly over the wrists and the body in a straight line. “From plank, exhale – lower your knees, then
The hips and abdomen are slightly raised above the floor, distinguishing it from a completely flat prone pose, and providing a controlled, subtle backbend. How to Practice Ashtanga Namaskara exhale – lower your knees