ahsh-TAHN-gah nah-mahs-KAR
A foundational transition pose that builds strength in the arms and back while improving spinal flexibility. It is often used as a variation for Chaturanga in sun salutations.
From a plank position, lower your knees to the mat.
Lower your chest and chin to the floor, keeping your hips lifted.
Keep your elbows hugging in close to your ribs.
Keep your toes tucked under for stability.
Press your palms firmly into the floor under your shoulders.
Ensure eight points are touching the floor: toes, knees, hands, chest, and chin.
Keep your elbows pointing back, not out to the sides.
Allow a gentle curve in your lower back.
Strengthens the arms (triceps) and shoulders.
Stretches the spine and chest.
Builds foundational strength for backbends.
Cultivates humility and focus.
Encourages a patient approach to strength.
Place a blanket under your knees for comfort if the floor feels too hard.
Gently guide the student's elbows toward their ribs if they are splaying out.
Make sure they are not putting too much pressure on their chin.
Lower your knees, chest, and chin to the mat.
Gently lower your knees and heart to the earth, staying strong in your arms and focused in your breath.