Knees, Chest and Chin Pose - Aṣṭāṅga Namaskāra, literally "eight-limbed salutation" - is a prone backbend in which eight points of the body touch the floor simultaneously: both feet, both knees, both hands, the chest, and the chin. It appears most often as a transitional shape within Surya Namaskar B in some classical Hatha sequences, and it serves as an accessible introduction to mild thoracic extension before students attempt fuller backbends.
At a Glance
Level: BeginnerType: ProneTargets: Chest (pectorals), thoracic spine, shoulders, tricepsGood for: Introducing spinal extension, building chest opening, preparing the upper body for deeper backbendsHow to Do Knees, Chest and Chin Pose
Begin in a Table Top position - hands under shoulders, knees under hips, spine neutral.Tuck your toes under and step or walk your knees back a few inches so they land slightly behind your hips.On an exhale, bend your elbows straight back alongside your ribs and lower your chest toward the mat between your hands. Keep your elbows drawing in; do not let them splay wide.Rest your chin on the mat, keeping your throat long rather than crunching the neck sharply. Your gaze lands a few inches in front of you.Check that your hips are lifted and roughly above your knees - the pelvis does not drop to the floor. Your lower back should feel a gentle, comfortable arch, not a sharp compression.Press your palms and the pads of your fingers evenly into the mat to maintain engagement in your arms and shoulders.Hold for 2-5 breaths, expanding across the front of the chest on each inhale.To come out, tuck your chin, press into your hands, and either lift back into Table Top or slide forward into Cobra or Upward-Facing Dog on an inhale.Benefits
Stretches the pectoral muscles and the anterior deltoids across the front of the chest and shoulders.Introduces gentle extension through the thoracic spine in a supported, low-load position.Builds isometric strength in the triceps and posterior shoulder as the elbows resist the floor.Activates the erector spinae along the back of the spine to maintain the lifted-hip position.Trains proprioceptive awareness of spinal segmentation, helping students distinguish thoracic from lumbar extension.Common Mistakes and Alignment Cues
Hips dropping to the mat: Keep your pelvis elevated. If your belly rests on the floor, you've lost the functional backbend and shifted compression into the lumbar spine.Elbows flaring outward: Draw the elbows in toward your midline so they track over the wrists. Flared elbows reduce shoulder stability and can strain the inner elbow.Crunching the neck: Let the chin rest lightly; don't jam the head into the floor. Keep the back of the neck long and the throat open.Hands too far forward: Place your hands directly under - or only slightly in front of - your shoulders when you enter the pose. Hands too far forward collapse the chest before it can open.Holding the breath: Continue to breathe steadily. Allow the inhale to actively broaden the collarbones and deepen the chest stretch.Modifications and Props
Blanket under the chest: Fold a firm blanket and place it under your sternum. This reduces the range of the backbend and gives sensitive wrists a gentler angle.Rolled blanket under the ankles: If your feet or shins are uncomfortable on the mat, a thin roll under the ankles cushions bony pressure points without changing the shape of the pose.Block between the thighs: Squeezing a block between the inner thighs as you lower down encourages adductor engagement and helps beginners feel how to keep the lower body stable while the chest drops.Partial range of motion: If the full chin-down position creates any sharp pinching in the neck or upper back, stop when the chest is a few inches above the mat and hover there, building strength before going lower.Cautions
Wrist sensitivity: Weight-bearing through the wrists in this position can aggravate existing wrist issues. Try making fists or coming onto your fingertips to reduce wrist extension.Neck discomfort: If placing the chin on the floor causes any sharp or radiating sensation in the neck, rest the forehead on the mat instead, or skip the pose entirely.Recent abdominal surgery or pregnancy: Avoid prone positions that place direct pressure on the abdomen. Choose a seated chest opener as an alternative.Lower back sensitivity: Because the hips stay elevated, most students find this gentler on the lumbar spine than full backbends - but if you feel any sharp pinching in the low back, lift the hips higher or exit the pose.If you're working with an injury or a medical condition, check with a qualified professional before practicing.
Related Poses
Cat Pose - a preparatory shape that warms the spine and teaches the distinction between flexion and extension.Upward-Facing Dog Pose - the natural progression once you're ready for a fuller thoracic and lumbar backbend.Downward-Facing Dog Pose - a common counter-pose that lengthens the spine after backbending work.Crocodile Pose - a resting prone shape that allows the back body to release between prone backbend attempts.See this pose in context: A Gentle Yoga Routine for Tired, Low-Energy Days and A 10-Move Chair Yoga Sequence for a Midday Reset.
