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Knees-Chest-Chin Pose (Ashtanga Namaskara)

Knees-Chest-Chin Pose, known in Sanskrit as Ashtanga Namaskara (अष्टाङ्ग नमस्कार), is a foundational posture in many yoga practices, particularly within the traditional Hatha and Ashtanga Vinyasa sequences. The name Ashtanga Namaskara translates to "Eight-Limbed Salutation" or "Salute with Eight Parts," referring to the eight specific points of the body that make contact with the earth in this pose. As a crucial transitional pose, it often appears in the classical Sun Salutation sequence, typically following Plank Pose or Downward-Facing Dog Pose and preceding Cobra Pose.

This pose acts as a gentle backbend and a strength builder, preparing the body for more complex movements while also offering a moment of surrender and connection to the earth. Whether you're using a yoga generator to plan your sequence or simply moving through a standard flow, Ashtanga Namaskara plays a vital role in building heat and awareness in the body.

How to Practice Knees-Chest-Chin Pose

Follow these steps to safely and effectively practice Ashtanga Namaskara:

1. Begin in Plank Pose, with your hands directly beneath your shoulders and your body forming a straight line from head to heels.
2. As you exhale, gently lower your knees to the floor, keeping your hips lifted.
3. Bend your elbows, drawing them close to your sides, and slowly lower your chest between your hands to the floor.
4. Finally, allow your chin or forehead to rest on the mat. Your buttocks will remain lifted towards the sky, creating a gentle arch in your spine.
5. Engage your core lightly to protect your lower back, and keep your elbows hugging inward, not splaying out to the sides.
6. To exit the pose, inhale and slide forward and up into Cobra Pose.

Benefits of Knees-Chest-Chin Pose

Ashtanga Namaskara offers a range of physical benefits, making it an excellent addition to your practice:

• Builds Arm and Core Strength: The controlled lowering and holding of the body develop strength in the arms, shoulders, and abdominal muscles.
• Releases Upper Back and Shoulder Tension: The gentle backbend helps to stretch and release tightness in the upper back and shoulders, often accumulated from daily activities.
• Increases Spinal Flexibility: This pose encourages a subtle, yet effective, extension of the spine, promoting improved flexibility and mobility.
• Prepares for Chaturanga Dandasana: Ashtanga Namaskara is an ideal preparatory pose for more demanding arm balances like Low Plank Pose (Chaturanga Dandasana), building the necessary strength and body awareness.

Cautions and Contraindications

While generally considered a beginner-friendly pose, it's important to approach Ashtanga Namaskara with awareness:

• If you experience wrist pain, you can modify the pose by placing your forearms on the floor.
• Individuals with neck injuries should keep their forehead on the mat instead of the chin, or use a blanket for support.
• Always keep your elbows hugging in towards your rib cage to protect your shoulders.

Knees-Chest-Chin Pose Details

Here’s a quick reference for the specifics of Ashtanga Namaskara: