Knees-Chest-Chin Pose

Last updated: December 21, 2023

What Does Knees-Chest-Chin Pose Mean?

Knees-chest-chin pose is usually performed as part of the sun salutation sequence of Hatha yoga. From plank pose, the knees, chest and chin are lowered to the ground, so that the body is balanced on eight points of contact: feet, hands, knees, chest and chin. The hips are slightly raised off the ground.

This is a back-bending pose thought to strengthen the arms and legs, open the chest and build flexibility in the spine.

Knees-chest-chin pose is also known as ashtanga namaskara in Sanskrit.

Knees-Chest-Chin Pose


Yogapedia Explains Knees-Chest-Chin Pose

Knees-chest-chin pose is often used as a preliminary pose to chaturanga dandasana, which requires more strength and control. This pose helps build the strength in the arms and core needed to perform chaturanga dandasana and may also be performed as an alternative in the first few rounds of sun salutations while the body is warming up.

As well as improving the flexibility in the spine and releasing tension in the upper back and shoulders, knees-chest-chin pose can also help strengthen the muscles of the back of the body. It is important when performing this pose not to collapse into the chest and only lower the chest fully if there is no discomfort or pain in the posture.

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