Knees, Chest, and Chin Pose - Ashtanga Namaskara

How to Do Knees, Chest, and Chin - Ashtanga Namaskara
Knees, Chest, and Chin - Ashtanga Namaskara. Ann Pizer

Type of pose: Backbend

Also known As: Salute with Eight Limbs

Benefits: Improves the mobility of the back, increases arm strength

Knees, chest and chin pose is usually done as part of the sun salutation sequence. It's a great way for beginners to work on building the arm strength you need for chaturanga dandasana. It also acts as a warm up for the backbends you'll likely get to later in your practice session.

 

Instructions:

1. From plank position, drop your knees to the floor.

2. Lower your chest and chin down to the floor, landing your shoulders right over your hands.

3. Keep your elbows hugging into your sides.

4. Your butt stays high and your toes stay tucked under. You'll be scrunched up like an inch worm. 

5. To exit the pose, lift your chin and slide your chest through your hands as you untuck your toes and straighten your legs to arrive in a low cobra

Beginners' Tips:

This pose is like a half push-up, so it helps build the muscles necessary to do chaturanga safely. Try to resist the urge to skip this pose in a rush to get to the more challenging (and thereby better, right?) chaturanga. Over time, the wear and tear of doing chaturanga before you are ready can result in serious shoulder damage. 

Advanced Tips:

Include knees, chest, and chin in your first few vinyasas as you warm up.

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