Knees-Chest-Chin
Maya - Pose Assistant
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Benefits
Knees-Chest-Chin Pose is a traditional transitional posture in some Sun Salutation variations. It involves eight points of contact with the floor, creating a gentle backbend and strengthening the arms and chest.
Practice Guide
From Plank Pose or Table Top, exhale and lower your knees to the floor.
Keeping your hips lifted high (away from your heels), bend your elbows straight back (hugging your ribs) and lower your chest and chin to the floor simultaneously between your hands.
Your eight points of contact are: two hands, chin, chest, two knees, and two sets of toes.
Keep elbows close to the body. Gaze slightly forward.
Hold briefly as a transition. Inhale to slide forward into Cobra Pose or Upward-Facing Dog.
Modifications
Focus on keeping hips lifted high; avoid letting them sink towards heels.
If lowering chest and chin simultaneously is difficult, lower chest first, then chin.
Ensure elbows bend straight back, not out to the sides.
Place a thin blanket under knees if needed.
Safety Notes
⚠Neck injury (avoid if chin pressure is painful)
⚠Shoulder injury (ensure controlled movement, avoid if painful)
⚠Wrist injury (ensure hands are well-placed and weight distributed)
⚠Pregnancy (avoid)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.