Legs · Bodyweight
Namaskarasana Yoga Pose
How to do the namaskarasana yoga pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand in a wide squat with toes turned out and lower until your thighs are near parallel. Bring your palms together at your chest and press your elbows against the inside of your knees, holding the position while you breathe and lengthen the spine.
- 1Feel a stretch through the inner thighs and hips as the knees press wide
- 2Keep your spine tall and chest lifted
- 3Press the elbows gently into the knees to open the hips
Common mistakes
- Don't round your back or let the chest cave
- Avoid letting the knees collapse inward
- Don't hold your breath; breathe into the stretch
Muscles worked
The namaskarasana yoga pose mainly works the adductors, with the quads, glutes, and hip flexors assisting.
- AdductorsPrimary
- QuadsSupport
- GlutesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- HamstringsMinor
- CalvesMinor
- External RotatorsMinor
Kovo programs the namaskarasana yoga pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.