Knees-Chest-Chin Pose anatomy
Knees-Chest-Chin Pose · Ashtanga Namaskara · Tư thế tám điểm chạm sàn
Knees-Chest-Chin Pose mainly works triceps brachii, pectoralis major, deltoid, serratus anterior; it stretches rectus abdominis, wrist flexors; rotator cuff, transversus abdominis stabilize.
Opening the 3D model…
A transition in the Sun Salutation: knees, both feet (toes tucked), chest, chin and both hands on the floor while the hips stay lifted. The hands sit beside the ribs, elbows bent, pointing back and hugging the body. The triceps and chest muscles control the lowering; the upper back arches gently as the chest moves forward.
Muscles in this pose
Working (contracting): Triceps brachii, Pectoralis major, Deltoid, Serratus anterior, Erector spinae, Splenius capitis
Stretching: Rectus abdominis, Wrist flexors
Stabilizing: Rotator cuff, Transversus abdominis
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Controls the lowering with the elbows bent
- Serratus anterior · Working (contracting): Holds the shoulder blades against the rib cage
- Erector spinae · Working (contracting): Arches the upper back gently, drawing the chest forward
- Splenius capitis · Working (contracting): Holds the head lifted slightly with the chin on the floor
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Transversus abdominis · Stabilizing: Keeps the lower back from collapsing
Practice cues
- Lower the knees first, then the chest and chin between your hands
- Keep the hips lifted; don't sink into the lower back
- Hug the elbows into your sides, pointing back
Benefits
- Strengthens the triceps, chest and shoulders through controlled lowering
- Prepares the arms for lowering down from plank
- Gently extends the upper back and opens the chest
Cautions / contraindications
- Avoid with wrist, elbow or shoulder injuries
- Take care with neck pain; keep the weight off the chin
- Take care with low back pain; keep the hips up, don't sag
- Skip it during pregnancy, as the torso lowers close to the floor
Easier variations
- Lower fully onto the belly instead of keeping the hips lifted
- Pad the knees and chest with a thin folded blanket
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Half Frog Pose Ardha Bhekasana
- Superman Pose Viparita Salabhasana
- Full Frog Pose Bhekasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
- Bird Dog Dandayamana Bharmanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)