Eight Point Pose (Ashtangasana)

Eight Point Pose is a low, chest-opening prone position where the toes, knees, chest, and chin touch the floor while the hips hover elevated, creating a gentle backbend through the thoracic spine and a stretch across the front of the shoulders. It is commonly used as an accessible alternative to Chaturanga in traditional sun salutation variations, and it helps build awareness of chest and shoulder engagement. The pose is entered from a plank or kneeling position by bending the elbows close to the ribs and slowly lowering the chest and chin to the floor while keeping the hips lifted.

Cues

• Hug your elbows firmly in toward your ribs as you lower down to protect the shoulder joints.
• Let your chest melt toward the floor rather than collapsing — maintain a sense of length through the spine.
• Keep your hips raised above the level of your chest to preserve the gentle arch through the thoracic spine.
• Press the tops of your feet into the mat and engage your thigh muscles to stabilize the lower body.