Instant energy regeneration with the chin-chest pillow pose (Ashtanga Namaskara)

The chin-chest pillow pose is part of a series of sun salutations. This is a very good basic yoga pose for beginners and is often used as an alternative to push-ups (Chaturanga Dandasana).

Chin Pose (Knees, Chest and Chin Pose) has the Sanskrit name Ashtanga Namaskara. This is a very common pose in basic yoga classes and is a foundational pose to build arm strength before conquering push-ups or alligator pose. Besides, the chin-chest pillow is also considered a warm-up move to get the body ready to perform backbend poses during the training session.

Benefits of the chin-chest pillow pose

The chin-chest pillow pose is not only useful for beginners but also good for those who have been practicing yoga for a long time. This move is like a push-up exercise that helps build the muscles needed to do alligator pose and hand balance yoga poses.

In addition to the name chin-chest pillow, this pose is also known as the eight-limb greeting. The origin of this name comes from the fact that when performing, the body will touch the ground in eight positions: feet, knees, palms, chest and chin.

  • Increase flexibility and improve gait, standing
  • Strengthens the back and spine, supports the treatment of back pain
  • Stretches the soles, toes, lower back, hips, and neck
  • Increase strength and tone biceps
  • Increases body awareness, which engages the core muscles to take you further in your yoga practice. Besides, this also helps you to be calmer, more balanced and happier in life.

Ashtanga Namaskara is one of the yoga poses for beginners to warm up and lay the foundation for the body to conquer difficult yoga movements. Therefore, in addition to increasing blood flow, toning muscles, building confidence, keeping the mind stable, this pose also directs yogis to a healthy and happy lifestyle. It not only provides physical benefits but also helps to purify the soul.

The most important thing in the chin-chest posture is to coordinate rhythmically with the technique of pranayama breathing. If done correctly, this move will help eliminate negative emotions and help reduce stress effectively.

Instructions for performing the chin-chest pillow movement

chin-chest pillow pose

Purifying the body from the inside out with the chin-chest pillow is both a physical exercise and a mindfulness exercise for the mind.

You can enter the pose from a plank position (plank position):

  • Lower your knees to the floor. Breathe rhythmically
  • Lower your chest and chin to the floor, shoulders resting on your hands. Keep your elbows tucked at your sides. The butt is still up and the toes are below..
  • Hold the pose for one to five breaths.
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Notes when doing

When performing the eight-limb greeting, you need to keep a few things in mind for the most effective practice:

  • Perform the pose slowly, slowly to avoid pain and discomfort from getting into the pose too quickly
  • Don’t let your elbows stick out. Instead, let your elbows hug to the sides and toward your heels.

Variation of chin-chest pillow pose

chin-chest pillow pose

Like other yoga poses, the chin-chest pose also has many variations suitable for beginners and those who have mastered it.

  • You can put an extra cushion under the knee to support if you feel uncomfortable in the knee
  • If your lower back hurts, you can put a yoga block between your thighs and squeeze the block. This will help focus the abdominal muscles and help protect the lower back.
  • Although this is a simple yoga pose, you should not skip it and do push-ups. Because this will make you vulnerable to shoulder injury
  • If you have mastered it, you can try arching your back to increase the difficulty. However, don’t arch your back so much that it can cause back pain.

You should avoid it if you have carpal tunnel syndrome, a wrist injury or any injury to your neck, shoulder or elbow. For pregnant women, avoid doing it after the first trimester.

Through the above sharing, you must have understood more about the chin-chest pillow position, right? If you are still wondering how to do it and want to better understand this move, don’t hesitate to download right away to connect with our professional yoga teachers or join yoga classes. at service providers in the network affiliated with

Reference source

How to Do Knees, Chest, and Chin Pose (Ashtanga Namaskara) in Yoga Access date: January 27, 2021

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