Ashtanga Namaskar (Knees, Chest, Chin)
Sanskrit Name: Ashtanga Namaskar (Ahsh-TAHN-gah Nah-mah-SKAR) Common Name: Knees, Chest, Chin (KCC), Eight-Point Prostration, Eight-Limb Salute
Purpose & Benefits: Ashtanga Namaskar is a pose of reverence and controlled descent, engaging the upper body and gently opening the front of the body. It serves as an essential transition in sequences like the Sun Salutations, preparing the spine for deeper backbends.
Upper Body Strength: Builds strength in the triceps, shoulders, and wrists as you control your descent and hold the pose.
Gentle Chest & Shoulder Opening: The subtle backbend inherent in the pose helps to gently open the chest and stretch the front of the shoulders, counteracting postural imbalances from sitting.
Spinal Preparation: Creates a mild spinal extension, effectively warming up and preparing the lower back for subsequent backbending poses like Cobra.
Core Control: Requires significant core engagement to maintain stability and a controlled lower.
Humility & Grounding: The eight points of contact with the earth (two feet, two knees, two hands, chest, and chin) cultivate a sense of surrender, humility, and deep connection to the ground.
How to Practice (Step-by-Step):
Transition from Plank Pose:
From Plank Pose, take an exhale.
On that exhale, gently lower your knees to the mat first, directly below your hips. Keep your elbows hugging in close to your ribs, pointing straight back.
Still exhaling, begin to lower your chest down between your hands, coming to rest on the mat.
Finally, bring your chin (or forehead, if more comfortable) to the mat, gazing forward.
Your hips will naturally stay lifted, forming a gentle arch in your lower back.
Maintaining the Pose (Brief Hold):
In this pose, eight points of your body are touching the earth: two feet (toes tucked), two knees, two hands, your chest, and your chin (or forehead).
Keep your elbows hugging in tight to your sides, engaging your triceps.
Maintain a gentle lift of your hips, avoiding dropping your belly completely to the mat in this pose.
Breathe gently, feeling the slight compression and expansion in your chest.
Key Alignment Cues:
Elbows In: Crucial for protecting the shoulders. Imagine squeezing a block between your upper arms.
Hips Lifted: Avoid letting your hips drop all the way down. The lift creates the gentle backbend and strengthens the triceps.
Shoulders Away from Ears: Even in the descent, maintain space between your shoulders and ears.
Controlled Descent: Lower slowly and mindfully, rather than collapsing onto the mat.
Gaze: Gaze forward with your chin on the mat, or rest your forehead if your neck is sensitive.
Energetic / Mindful Focus:
Controlled Surrender: Find strength in the act of yielding and connecting with the earth.
Heart Opening: Notice the subtle expansion and opening across your chest and collarbones.
Grounding: Feel the connection of eight points to the earth, fostering stability and humility.
Breath Awareness: Pay close attention to the smooth, controlled breath guiding your descent.
Ayurvedic Considerations:
Vata (Air & Ether): Practice with precision and control to avoid jarring movements. Focus on the grounding aspect of the eight points of contact. The gentle chest opening can be soothing.
Pitta (Fire & Water): Can be practiced with controlled strength. Encourage focused engagement of the triceps without aggressive pushing. The pose can help release excess heat from the chest when done mindfully.
Kapha (Earth & Water): Beneficial for engaging the upper body and opening the chest, helping to counter stagnation and heaviness. Encourage active engagement in the descent to build internal warmth.
Common Mistakes & Tips for Students:
Hips Dropping Too Early: This is common. Remind students to initiate by bending elbows and hugging them in, rather than letting hips plummet. The hips stay lifted until after the chest touches.
Elbows Splaying Out: This puts strain on the shoulders. Cue students to keep elbows hugging ribs.
Collapsing Down: Encourage a slow, controlled lowering rather than a plop. Engaging the core helps.
Neck Strain: If the chin on the mat feels uncomfortable, allow the forehead to rest instead.