Explore The Power Of Knees-Chest-Chin Ashtanga Namaskara Pose

Explore The Power Of Knees-Chest-Chin Ashtanga Namaskara Pose

Knees, Chest, and Chin Pose (Ashtanga Namaskara) is often introduced as a beginner-friendly alternative to Chaturanga Dandasana in a sun salutation sequence. This pose involves lying prone with an arched back, chin, chest, hands, knees, and feet touching the Yoga mat. It's an excellent way for beginners to build the arm strength required for Chaturanga Dandasana. Additionally, it serves as a warm-up for backbends, which are typically practiced later in a session. For more experienced practitioners, the Knees, Chest, and Chin Pose offers a great opportunity to focus on alignment, breath, and subtle engagement of the back muscles, making it a valuable pose for practitioners at all levels.

Benefits Of Chin, Chest, And Knees Yoga

  • Improves Back Mobility: Enhances the flexibility and mobility of the back.
  • Increases Arm Strength: Functions like a half push-up, building muscles necessary for safely performing Chaturanga.
  • Opens the Chest: Prepares the chest for other arm-balancing poses such as crow pose, staff pose, dolphin pose, and firefly pose.
  • Daily Life Application: Strengthens the body for movements involving a prone position.

Step-By-Step Instructions To Perform Ashtanga Namaskara Pose Correctly

  1. Begin in the Plank Position and ensure your body is in a straight line, supported by your hands and toes.
  2. Lower your knees to the floor while maintaining a smooth, controlled breath.
  3. Gradually lower your chest and chin to the floor, aligning your shoulders over your hands. Keep your elbows close to your sides and your buttocks elevated with toes tucked under.
  4. Hold the Pose and maintain this position for one to five breaths.
  5. To exit the ashtanga namaskara pose, lift your chin and slide your chest through your hands, untucking your toes and straightening your legs to transition into Low Cobra pose, the subsequent pose in sun salutations.

Common Mistakes To Avoid 

  • Entering the Pose Too Quickly: Slowly engage your back muscles while lowering your body to avoid pain or discomfort.
  • Elbows Flaring Out: Keep your elbows close to your sides and point towards your heels for proper alignment.

Modifications And Variations

  • Modifications for Beginners: For beginners, it's important to practice this pose to gradually build arm and core strength. Rushing into Chaturanga Dandasana can lead to shoulder injuries, so take your time and focus on proper alignment.
  • Challenges for Advanced Practitioners: Advanced practitioners can deepen the ashtanga namaskara pose by arching their back more, but it's crucial to avoid over-arching to prevent back pain. Integrating this pose into your initial vinyasas as part of your warm-up can help you achieve a more fluid and connected practice.

Safety And Precautions

Avoid this pose if you have carpal tunnel syndrome, wrist injuries, or recent injuries to your neck, shoulder, or elbow. Pregnant women should avoid this pose after the first trimester. If you experience any pain, ease out of the pose immediately.

Verifying The Ashtanga Namaskara Pose With Yoga Props

Using yoga accessories can help verify and refine your form in the Knees, Chest, and Chin Pose:

  • Yoga Blocks: Place yoga blocks under your hands to elevate the ground, ensuring your shoulders stay over your hands and preventing your elbows from flaring.
  • Strap: Wrap a yoga strap around your upper arms to keep your elbows close to your sides, promoting proper alignment and preventing them from flaring.
  • Bolster: Place a yoga bolster under your chest for support. This is especially useful for beginners to build strength gradually and maintain the correct form.

Integrating these props into your practice can enhance your form, prevent common mistakes, and safely progress in your yoga journey.

Preparatory poses 

Preparatory poses include the Plank Pose to build core and arm strength and the Cat-Cow Pose to increase back flexibility. These poses help prepare your body for the alignment and strength needed for Knees, Chest, and Chin Pose.


The Knees, Chest, and Chin Pose (Ashtanga Namaskara) is a foundational yoga posture that benefits practitioners of all levels. It strengthens the arms, improves back mobility, and prepares the body for more advanced poses. By practicing proper form and utilizing modifications or props as needed, you can safely incorporate this pose into your routine and enhance your overall yoga practice.

Frequently Asked Questions

What Is The Significance Of The "Eight Limbs" In Ashtanga Namaskara Pose?

The "eight limbs" refer to the eight points of the body that touch the ground during the pose: feet, knees, palms, chest, and chin. This symbolizes a full-body salutation in traditional yoga practice.

How Can I Deepen The Knees-Chest-Chin Pose Safely?

To deepen the pose, focus on engaging your back muscles and arching your back more, but only to the point where you do not feel pain. Practicing with a bolster under your chest can also help you deepen the pose gradually and safely.

Who Should Avoid Knees-Chest-Chin Pose?

People with carpal tunnel syndrome, wrist injuries, recent neck, shoulder, or elbow injuries, and pregnant women after the first trimester should avoid this pose.