SASHTANGA PANCHA ANGA NAMASKARAM PROPER
Rajaram Krishnamurthy
SASHTA ANGA NAMASKARAM
The classic Sanskrit verse defining Sashtanga Namaskaram (the prostration using eight limbs) outlines how the chest, head, sight, mind, speech, feet, hands, and knees engage in total surrender. The traditional verse from scriptural traditions is: [1, 2, 3]
उरसा शिरसा दृष्ट्या मनसा वचसा तथा । पद्भ्यां कराभ्यां जानुभ्यां प्रणामोऽष्टाङ्ग उच्यते ॥ [1]
Urasa shirasha drishtya manasa vachasa tatha | Padbhyam karabhyam janubhyam pranamo'shtanga uchyate ||
Meaning of the Verse
- Urasa: Chest
- Shirasa: Head / Forehead
- Drishtya: Sight / Eyes (gazing downward)
- Manasa: Mind (focused with pure intent)
- Vachasa: Speech (reciting prayer or surrender)
- Padbhyam: Feet / Toes
- Karabhyam: Hands / Palms
- Janubhyam: Knees
- Eight Limbs Involved
1. Two feet / toes
2. Two knees
3. Two hands / palms
4. Chest
5. Head / Forehead
Panchanga Namaskaram.
What is “Panchanga Namaskar” ?
And why Women should only do the Panchanga Namaskaram
“धरणी न सहते कामिनी कुचमर्दनम्”
Our Vedic Gurus and Acharyas while making the rule ( According to the
Scriptures) that namaskara should be by lowering the body prostrate on the
ground, eschewing every thought of self-importance and finding the lowest level
with the ground, they duly thought of the Universal Mother aspect (matrutwam/ मातृत्वम) of
Parasakthi (Ambal) which is a distinguishing divine principle in women, and
took care not to imply any suggestion of lowering its importance. They ruled
that the part of the body which sustains the growth of the foetus during
pregnancy and the part that creates within itself the nourishment for the new
born and feeds it should not be allowed to come in contact with the ground. If
the torso should not touch the ground, then the shoulders have to be excluded
so that the namaskara can conveniently performed Thus, excluding the three
angas, in their case it becomes “PANCHANGA NAMASKARAM” (Salutation for women)
This also symbolizes
the need for women to have a “bending” nature. Bowing down itself means bending
and it seems that the namaskara performed by women is real bow down.” According
to the scriptures
ब्राह्मणस्य गुदा शंखं शालग्रामं च पुस्तकम्।
धरणी न सहते कामिनी कुचमर्दनम्।।
It means that a Brahmin should ALWAYS be offered an
Aasan/Seat to sit.
Conch shell, Shaligram and Books/Vidya should NEVER be placed on the floor coz
they are considered sacred in Hindu DharmA. Lastly, a woman should NEVER be
subjugated to the extent of lying prostrate (garbha part of the body shouldn't
touch the floor) Mother Earth can't bear the insult to a woman. SO 1 HEAD, [2 KNEE
AND 3 FEET] BENDING WITH 4 MANAS 5 VACHIKAM =5 ANGA NAMASKARAM.
The Kālikā Purāṇa, one of the 18 Upa-Purāṇas.
To perform a sāṣṭānga daṇḍavat namaskāra, one must perform the daṇḍa namaskāra first:
Quoting from Chapter 66 - Mudrā-kathanam, Kālikā Purāṇa
षट्षष्टितमोऽध्यायः – मुद्राकथनम् ॥ दण्डनमस्कार ॥
त्यक्त्वा स्वमासनस्थानं पश्चाद दर्गानमस्कतिः ।
प्रदक्षिणं विना यातु निपत्य भुवि दण्डवत् ।
दण्ड इत्युच्यते देवैः सर्वदेवौघमोददः ॥ १५ ॥
TYAKTVA SWAMASANASTHANAM PACHADHA DARGA NAMSKATI
PTRADASHINAM VINA YATU NIPATYA BUVI DANDAVAT
DANDA ICHUTE DEVE SARVA DOWGAMODHADHA
Leaving one's sitting posture, one must lay down on earth, hands in the 'Namaskara mudra'. Such a pose is known called "danda" by divinities and thus, as such, this pose is capable of propitiating all the deities. Then the (S)āṣṭānga Namaskāra is similar to the daṇḍa with few additions, as follows: ॥ अष्टाङ्गनमस्कार ॥
पूर्ववद् दण्डवद् भूमौ निपत्य हृदयेन तु ।
चिबुकेन मुखेनाथ नासया हनुकेन च ॥ १६ ॥
ब्रह्मरन्प्रेण कर्णाभ्यां यद्भूमिस्पर्शनं क्रमात् ।
स चाष्टाङ्ग इति प्रोक्तो नमस्कारो मनीषिभिः ॥ १७ ॥
Holding the previous 'daṇḍa pose', laying flat on stomach - (1). the chest, (2). chin, (3). face (mouth-eyes), (4). beards (throat), (6). nose, (7). head, and (8). the two ears - all these Eight parts/limbs must touch the Earth, and such a namaskara have been called by the learned sages as the 'āṣṭānga-namaskāra'. {KR HENCE THE DIFFERENCE IN NAMSKARAMS OF VARIOUS SECTS AND STATES EVEN TODAY/FUNDEMENTALLY NAMASKARAM ENDS WITH FIRST ONE; BUT SOME CONTINUE WITH THIS STYLE ALSO LATER] And since it is done 'with the help of (स)' the 'eight parts of body (अष्ट+अंग)', in the posture of a 'daṇḍa', therefore it is called sāṣṭāṃga praṇāma (साष्टांग प्रणाम), or, sāṣṭānga daṇḍavat namaskāra (साष्टान्ग दण्डवत् नमस्कार).
As Bhagavān Śiva himself says in the Śiva Purāṇa -Chapter 23 - Description of the Power of Devotion, Section 2.2 - Rudra-saṃhitā (2): Satī-khaṇḍa
मंत्रोच्चारणध्यानाभ्यां मनसा वचसा क्रमात् । यदष्टांगेन भूस्पर्शं तद्वै वंदनमुच्यते ॥ ३१ ॥ मंगलामंगलं यद्यत्करोतीतीश्वरो हि मे । सर्वं तन्मंगलायेति विश्वासः सख्यलक्षणम् ॥ ३२ ॥ कृत्वा देहादिकं तस्य प्रीत्यै सर्वं तदर्पणम् । निर्वाहाय च शून्यत्वं यत्तदात्मसमर्पणम् ॥ ३३ ॥ नवांगानीति मद्भक्तेर्भुक्तिमुक्तिप्रदानि च । मम प्रियाणि चातीव ज्ञानोत्पत्तिकराणि च ॥ ३४ ॥
MANTRA CHARANODYANABYAAM, MANASA VACHASA KRAMATH, / YAT ASHTA ANGENA BOOSPARSE DADVE VANDANA MUCHYATE// 31
MANGLMANGALAM YADYAT KAROTHI THEESWARO HI ME / SARVAM TANMANGALAYETI VISHVASA: SANKYALAKSHANAM// 32
KRTVA DEHADIKAMTASYA PREETYE SARVA TAD ARPANAM/ NIRVAHAAYA CHA SHUNYATVAM YADATMA SAMARPANAM //33
NAVANGANEETHI MADBHAKTE RBHUKTI MUKTI PRADHANI CHA/ MAMA PRIYAANI CHATHEEVA GNANAOTHPATIKARANI CHA// 34
Meditating in the mind, repeating the mantras and touching the ground with eight limbs is called saluting.
The belief—“Whatever god bestows on me, good or bad, is for my welfare”—is the characteristic sign of friendliness.
Dedicating everything, the body and other possessions, for the propitiation of the godhead and retaining nothing for oneself is called dedication.
These nine adjuncts to the devotion to me, cause perfect knowledge, bestow wordly pleasures and salvation and are pleasing to me (Śiva).
Śrīmad Bhagavad-Gītā
Namaskaram (bowing/offering prostrations) is explicitly stated and commanded several times in the Bhagavad Gita.
Lord Krishna directly uses variants of the root word namas (salutation/bowing) to describe how a devotee should express total surrender and reverence.
Here are the most prominent verses where Namaskaram is featured:
1. The Supreme Command (Stated Twice)
Lord Krishna considers offering namaskaram so critical to spiritual realization that he repeats this exact phrase word-for-word in two different chapters (BG 9.34 and BG 18.65):
Bg. 9.34
मन्मना भव मद्भक्तो मद्याजी मां नमस्कुरु ।
मामेवैष्यसि युक्त्वैवमात्मानं मत्परायण: ॥ ३४ ॥9 34
man-manā bhava mad-bhakto mad-yājī māṁ namaskuru
mām evaiṣyasi yuktvaivam ātmānaṁ mat-parāyaṇaḥ
Engage your mind always in thinking of Me, become My devotee, offer obeisances to Me and worship Me. Being completely absorbed in Me, surely you will come to Me.
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Bg. 18.65
मन्मना भव मद्भक्तो मद्याजी मां नमस्कुरु ।
मामेवैष्यसि सत्यं ते प्रतिजाने प्रियोऽसि मे ॥ ६५ ॥
man-manā bhava mad-bhakto mad-yājī māṁ namaskuru
mām evaiṣyasi satyaṁ te pratijāne priyo ’si me
Always think of Me, become My devotee, worship Me and offer your homage unto Me. Thus you will come to Me without fail. I promise you this because you are My very dear friend.
2. Arjuna’s Spontaneous Namaskaram
In Chapter 11, after witnessing the awe-inspiring Vishwaroopam (Universal Cosmic Form) of Lord Krishna, Arjuna is overcome with devotion and begins bowing repeatedly in all directions:
Bg. 11.35
सञ्जय उवाच
एतच्छ्रुत्वा वचनं केशवस्य कृताञ्जलिर्वेपमान: किरीटी ।
नमस्कृत्वा भूय एवाह कृष्णं सगद्गदं भीतभीत: प्रणम्य ॥ ३५ ॥
sañjaya uvāca
etac chrutvā vacanaṁ keśavasya kṛtāñjalir vepamānaḥ kirīṭī
namaskṛtvā bhūya evāha kṛṣṇaṁ sa-gadgadaṁ bhīta-bhītaḥ praṇamya
Sañjaya said to Dhṛtarāṣṭra: O King, after hearing these words from the Supreme Personality of Godhead, the trembling Arjuna offered obeisances with folded hands again and again. He fearfully spoke to Lord Kṛṣṇa in a faltering voice, as follows.
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Bg. 11.40
नम: पुरस्तादथ पृष्ठतस्ते नमोऽस्तु ते सर्वत एव सर्व ।
अनन्तवीर्यामितविक्रमस्त्वं सर्वं समाप्नोषि ततोऽसि सर्व: ॥ ४० ॥
namaḥ purastād atha pṛṣṭhatas te namo ’stu te sarvata eva sarva
ananta-vīryāmita-vikramas tvaṁ sarvaṁ samāpnoṣi tato ’si sarvaḥ
Obeisances to You from the front, from behind and from all sides! O unbounded power, You are the master of limitless might! You are all-pervading, and thus You are everything!
3. The Daily Practice of Seekers
Bg. 9.14
सततं कीर्तयन्तो मां यतन्तश्च दृढव्रता: । नमस्यन्तश्च मां भक्त्या नित्ययुक्ता उपासते ॥ १४ ॥ satataṁ kīrtayanto māṁ yatantaś ca dṛḍha-vratāḥ
namasyantaś ca māṁ bhaktyā nitya-yuktā upāsate
Always chanting My glories, endeavoring with great determination, bowing down before Me, these great souls perpetually worship Me with devotion.
Skanda purana describes namaskar (prostration):
Chapter 29 - Kriyā-Yoga: Procedure of the Worship of Vāsudeva
: Section 9 - Vāsudeva-māhātmya
muhūrttaṃ sa vidhāyetthaṃ kṛtvā caiva pradakṣiṇām |
praṇāmaṃ daṇḍavat kuryāt tiryaktad dakṣiṇe bhuvi || 26 ||
aṣṭāṃgaṃ vāpi pañcāgaṃ praṇāmaṃ puruṣaścaret |
pañcāṃgameva nārī tu nānyathā munisattama || 27 ||
1padbhyāṃ 2 karābhyāṃ3 jānubhyām 4 urasā 5 śirasā 6 dṛśā |
7 vacasā 8 manasā ceti praṇāmo'ṣṭāṃga īritaḥ || 28 ||{ASHTANGA IS}
1 bāhubhyāṃ [2 HANDS AS ONE ] caiva 2 manasā 3 śirasā 4 vacasā 5 dṛśā | pañcāṃgoyaṃ praṇāmaḥ syāt pūjāsu pravarā vimau || 29 ||PANCH A ANGA IS
bhītaṃ māṃ saṃsṛteḥ pāhi prapannaṃ tvāṃ prabho iti |
tataḥ saṃprārtha svādhyāyaṃ śaktyā kurvīta naityakam || 30 ||
26. After performing it (Kīrtana) for a Muhūrta (48 minutes) and circumambulating the deity, he should prostrate himself like a staff, slightly transversal to the South, on the ground.
27. A man should prostrate himself touching the ground with eight parts of the body (viz. two hands, two fed, two knees, chest and head) or five parts of his body (viz. two hands, two feet and head); but a woman should pay obeisance with only the five parts of her body and never otherwise.
28. The prostration is called Aṣṭāṅga (‘eight-limbed’) when it is performed with two feet, two hands, two knees, chest, head, sight, speech and mind.
29. The prostration is called Pañcāṅga (‘five-limbed’) when it is performed with two hands, mind, (bending down of) head, speech and sight. (There are six factors involved, though it is called Pañcāṅga unless we presume the pair of hands as one.) In the performance of worship these two types of prostrations are superior.
30. “O Lord, I have submitted myself to you. Please protect me who am afraid of Saṃsāra.” Praying to him thus, he should pursue his regular Vedic studies (recitation) to the best of his abilities.
HABUILD YOGA
Ashtanga Namaskar Benefits
Physical Benefits
Develops the Upper Body Strength Foundation for Chaturanga
Ashtanga Namaskar builds the triceps and shoulder strength that forms the foundational preparation for progressing toward Chaturanga Dandasana — developing the specific elbow-backward-tracking mechanics and controlled lowering that the more demanding four-limbed staff pose requires. Practitioners who master correct Ashtanga Namaskar progress to Chaturanga both more safely and more quickly.
Opens the Chest and Anterior Body
The eight-limbed position — chest pressing toward and contacting the floor, chin lowered — provides a gentle anterior body opening that complements the chest-opening postures of the ascending phase of Surya Namaskara.
Strengthens the Spinal Extensors
Maintaining the elevated hip position while the knees, chest, and chin contact the floor requires the spinal extensors to actively hold the posterior chain lift — building the posterior chain awareness that all backbend progression in Surya Namaskara depends on.
Provides a Stable Transitional Pause Within Surya Namaskara
As a full-body contact posture, Ashtanga Namaskar provides a stable, restorative transitional moment within the Surya Namaskara sequence — allowing breath recovery and postural re-establishment before the ascending Cobra and Downward Dog phases.
Mental and Emotional Benefits
Develops Attentive Transitional Practice
Ashtanga Namaskar is most commonly performed as a rushed, mindless transition. Bringing deliberate attention to the eight-point placement — feeling the elbow tracking, the sequential contact, the breath — transforms the posture from mechanical movement into conscious practice. This quality of attentive transitioning develops the present-moment awareness that the complete Surya Namaskara flow cultivates.
Variations of Ashtanga Namaskar
Variation 1: Classical Eight-Point Bow — Standard Form
The complete form as described — knees, chest, chin, and both palms contacting the floor with hips elevated. This is the universal standard appropriate for all beginners in Surya Namaskara.
Variation 2: Forehead to Floor — Gentle Cervical Variation
For those with neck sensitivity, the forehead contacts the floor rather than the chin — providing a more neutral cervical position while maintaining all other alignment principles. A valid modification that preserves the complete transitional mechanics.
Variation 3: Progression to Chaturanga Dandasana — Advanced
As upper body strength develops through consistent Ashtanga Namaskar practice, the posture is replaced by Chaturanga — the body held parallel to the floor throughout the descent without floor contact. The progression from Ashtanga Namaskar to Chaturanga typically occurs over four to eight weeks of consistent daily Surya Namaskara practice.
Common Mistakes to Avoid in Ashtanga Namaskar
Elbows Flaring Outward Rather Than Tracking Backward
The most consequential alignment error — elbows flaring outward during the descent concentrates load on the wrist and lateral elbow in a mechanically compromised position. The elbows must track directly backward alongside the ribcage — the same mechanics required for safe Chaturanga. This single correction is the most important quality to establish in Ashtanga Namaskar practice.
The hips must remain elevated throughout Ashtanga Namaskar. Hips contacting the floor eliminates the posterior chain engagement and converts the posture from a strength-building transition to a passive collapse that provides no preparation for Chaturanga.
K RAJARAM IRS 17826
Rajaram Krishnamurthy
Thanks for this precious explanation. Always clear and a great addition, Mani