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Knees, Chest, and Chin - Ashtanga Namaskara


Updated May 16, 2014

Knees, Chest, and Chin

Knees, Chest, and Chin - Ashtanga Namaskara

© Barry Stone
Also known as: Salute with Eight Limbs

Type of pose: Backbend

Benefits: Increases the flexibility of the spine.

Knees, Chest and Chin is usually done as part of the Sun Salutation vinyasa sequence. It is can be done as an alternative to Chaturanga Dandasana in the sequence for beginners.


1. From Plank position, drop the knees to the floor.

2. Bring the chest and chin forward and down to the floor, placing the chest right between the hands.

3. Keep the elbows hugging into your sides.

4. The hips should stay high.

Beginners: This pose is like a half push-up, and will help you build the arm strength necessary to move onto Chaturanga Dandasana

Advanced: You may want to include Knees, Chest, and Chin in your first few Sun Salutations as you warm up before going on to Chaturanga.

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