Knees-Chest-Chin Pose

Ashtanga namaskara

What is Knees-Chest-Chin Pose?

Knees-chest-chin pose, or ashtanga namaskara in Sanskrit, is part of the classical hatha sun salutation. It follows plank or downward facing dog and precedes cobra. Its name refers to the eight points of the body which touch the floor: two feet, two knees, the chest, two hands, and the chin or forehead.


  • Begin in plank pose.
  • Exhale and lower the knees to the floor. Bend the elbows and lower the chest to the floor, then rest the forehead or chin on the floor.
  • Keep the buttocks lifted toward the sky.
  • Inhale and push forward and up into cobra to exit the pose.


  • Keep the elbows in toward the chest.

Benefits of Knees-Chest-Chin Pose

  • Builds arm and core strength.
  • Releases tension in the upper back and shoulders.
  • Builds spinal flexibility.
  • Prepares the body for low plank pose (chaturanga dandasana).

Knees-Chest-Chin Pose Details
Sanskrit Name: Ashtanga namaskara
Pronunciation: osh-TONG-ah nahm-ah-SKAR-ah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Backbends, Strength

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