Knees Chest Chin Pose | Ashtanga Namaskara

Knees Chest Chin Pose Instructions

1. Start in plank pose and, as you exhale, lower your knees to the mat.
2. Bring your chin and chest down to the floor and lift your tailbone up toward the ceiling.
3. Stay in Ashtanga Namaskara for 30 seconds to 1 minute.

Mindfulness Practice

Keep the elbows pointed back and close to your torso, and maintain your toes tucked in. Breathe smoothly, lower the chest and place it between your hands and keep the hips lifted and off the floor.

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Ashtanga Namaskara Benefits

The knees chest chin pose improves the mobility and flexibility of the spine and neck, increases arm strength, and acts as a warm up pose for other backbends.

Contraindications

Pregnancy, carpal tunnel syndrome, neck, shoulder, elbow, or wrist injury.

Preparatory, Complementary and Follow-Up Poses

Start with plank pose and follow-up with cobra or upward facing dog pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Low plank pose
Upward facing dog pose
High lunge pose
Plank pose