This posture will strengthen the upper body and core it also helps to keep the spine agile. This posture can be used as a transition in Sun Salutations (Surya Namaskar) and throughout Vinyasa style classes. It is also perfect as an alternative if the arms feel too tired to move from Santolasana (plank) to Chaturanga Dandasana (the four limbed staff) or low plank.
How to Perform Ashtanga Pranam – the 8 point salutation
Begin in Santolasana (a high plank) which is similar to a press up position, on an exhalation lower your knees, chest and chin to the ground whilst keeping the hips lifted. This is Ashtanga Pranam, the toes, knees, hands chest and chin all make contact with the ground creating eight points of contact.