Knees Chest Chin Pose, Ashtanga Namaskara, (ash-TAHN-gaa nah-muh-SKAR-uh)
ashta (eight) + anga (part or limb) + namaskara (bowing or geeting)
Also Known as: Salute with eight limbs, Eight Limbed, Ashtangasana, Salutation with Eight Limbs
Pose Type: Strengthening, Backbends
Difficulty: Beginner
Part of the classical Hatha Sun Salutation, Knees Chest Chin Pose is not just an alternative to Chaturanga, but an asana in its own right.
Knees Chest Chin Pose Fundamentals
Knees Chest Chin Pose is part of the classical Hatha Sun Salutation (Surya Namaskar), holding a space between Plank or Downward Facing Dog and Cobra.
Knees Chest Chin Pose also goes by another name: The Salute With Eight Limbs, a literal translation from the asana’s Sanskrit name.
But why Eight Limbs? The number comes from the number of points on your body that touch the ground: your feet, knees, hands, chin, and chest.
This asana can be a great preparatory pose for Four Limbed Staff Pose (Chaturanga Dandasana), or further for arm balances.
Knees Chest Chin Pose Benefits
- Increases spinal mobility
- Strengthens the arms, shoulders, spine, and core
- Opens the chest
- Prepares you for further arm balances
How To Do The Knees Chest Chin Pose: Step-By-Step
How To Get There:
1. Start in Plank Pose, then drop your knees to the floor, keeping your toes curled under.
2. On an exhale, dive down, keeping your butt lifted and lowering your chest to the mat, followed by your chin. Keep your shoulders in line with your hands and your elbows tucked in to your sides.Tips And Tricks:
- Take the pose slowly and mindfully, keeping your back engaged and feeling each of the eight body parts touch the earth, one after another. Don’t flop down! You’ll lose the intricacies of this pose and risk hitting your chin on the mat.
- Keep your elbows tucked in, hugging your side body.
Precautions & Contraindications:
Carpal Tunnel Syndrome:
If you suffer from Carpal Tunnel Syndrome, be mindful. It may be best to avoid this pose as it puts a significant amount of body weight through your wrists and forearms.
Neck, Shoulder, or Elbow Injuries:
If you are experiencing an injury in any of these areas, enter the pose with caution. Listen to your body, and exit the pose if you feel any pain.
Common Mistakes
Knees Chest Chin may look straightforward, but small alignment errors can reduce its benefits or strain the wrong areas. Watch for these common issues.
Dropping the Whole Body at Once
The most common mistake is collapsing everything to the floor in one motion rather than lowering the knees, then the chest, then the chin in sequence. The pose’s name describes the order — knees first, chest second, chin third. Rushing through removes the strengthening benefit and can jar the lower back. Practice the three-point landing slowly and deliberately.
Letting the Elbows Splay Out
When the elbows flare wide, the chest and shoulders bear excessive load and the triceps disengage. Keep your elbows hugging close to the ribcage, pointing straight back. This protects the shoulder joints and builds the arm strength you need for Chaturanga Dandasana.
Hips Too Low or Too High
Your hips should stay lifted toward the ceiling while your chest and chin lower to the floor. If the hips drop down, you lose the backbend element and compress the lumbar spine. If the hips are too high, the chest won’t make contact with the mat. Aim for a position where the hips remain roughly above or slightly behind the knees.
Holding the Breath
Because this transition requires coordination, many practitioners hold their breath without realizing it. Exhale steadily as you lower down. Maintaining the breath keeps the muscles oxygenated and helps you control the descent rather than falling into the pose.
Tips for Beginners
Knees Chest Chin is often taught as a beginner-friendly alternative to Chaturanga in sun salutations. These tips will help you get the most from the pose as you build strength and confidence.
Start from Tabletop
If lowering from Plank Pose feels too challenging at first, begin in Tabletop Pose. From hands and knees, walk your hands forward slightly, then practice the chest-and-chin lowering action. This shorter range of motion lets you focus on form before adding the full-body demand of Plank.
Use a Blanket Under the Chest
Placing a folded blanket on the mat where your chest will land provides cushioning and gives you a tactile target. It also slightly reduces the range of motion, making the pose more accessible while you develop upper body strength.
Think of It as a Transition, Not a Hold
In most vinyasa sequences, Knees Chest Chin is a flowing transition rather than a static pose. You lower down on an exhale and then slide forward into Cobra Pose on the inhale. Practicing this smooth transition builds the coordination you will eventually use when you progress to the full Chaturanga-to-Upward-Dog flow.
Engage the Core Throughout
Draw your navel gently toward the spine before you begin lowering. Core engagement prevents the lower back from sagging and gives you more control over the descent. Even a small amount of abdominal activation makes a noticeable difference in how stable the movement feels.
Related Poses
Preparatory Poses
Counter Poses
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