How to do Ashtanga Namaskara (Eight-point Salutation)

1.This position is so called because eight parts of the body touch the floorand the body is positioned as if prostrating.

From downward-facing dog, loweryourself to the floor so that your knees, chest, hands, and chin are all touchingthe floor.

2.The toes are bent, resting on the floor. Your butt and abdomen shouldbe raised into the air, and your shoulders touch the backs of your hands.

3.The eyes look forward.

4.When you move into ashtanga namaskara, there is no inhaling or exhaling.Instead, hold the breath outside for a few seconds as you maintain this position—that is, move into eight-point salutation from downward-facing dog afterexhaling.

Benefits:

The eight-point salutation strengthens the muscles in the arms,legs, and chest, and helps loosen up the upper part of the spine, flexing the neckand the area between the shoulder blades