KNEES CHEST CHIN POSE INSTRUCTIONS
1. Start in plank pose and, as you exhale, lower your knees to the mat.
2. Bring your chin and chest down to the floor and lift your tailbone up toward the ceiling.
3. Stay in Ashtanga Namaskara for 30 seconds to 1 minute.
Keep the elbows pointed back and close to your torso, and maintain your toes tucked in. Breathe smoothly, lower the chest and place it between your hands and keep the hips lifted and off the floor.
ASHTANGA NAMASKARA BENEFITS
The knees chest chin pose improves the mobility and flexibility of the spine and neck, increases arm strength and acts as a warm up pose for other backbends.
Pregnancy, carpal tunnel syndrome, neck, shoulder, elbow, or wrist injury.