what's up everyone welcome to yoga with

Adriene I am Adriene and today we're

going to learn an awesome pose called

knees chest and chin pose this posture

is an amazing preparatory posture for

chaturanga or chaturanga practice or if

you're a beginner this is a wonderful

pose to just kind of substitute so that

you can build strength in the transition

from downward facing dog all the way

through upward facing dog great for the

back body great for the core really

great for the arms and legs too so let's

hop on the mat and learn knees chest and

chin are also called Ashtanga namaskara

let's hop to it

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all righty so to begin we're going to

come to all fours and I'm just going to

kind of walk us through a couple

different stages of this and so for

starters we'll begin with the knees

already on the mat I'm going to walk the

knees in towards the midline and walk my

wrists underneath my shoulders so I'm

going to come to kind of a half plank

here so I'll maybe lift the toes up and

tuck the pelvis and again just take a

second to find your alignment wrists

underneath the shoulders pressing up and

out of the palms if you feel like your

shoulders are kind of coming up towards

the ears here you can I say remind

yourself to draw them away okay and then

I'm going to go knees ok knees already

on the ground then I'm going to think

chest and chin so the next thing you to

come down is the chest I'm going to hug

my elbows into the side body they're

going to want to splay out like a pushup

keep them hugging into the side body as

you lower chest down now as I slowly

lower chest down I'm going to rock my

pelvis so that I can keep my hips

reaching up towards the sky as I lower

chest to the mat hips stay up just chest

comes down chest and then shin release

to the earth great take a deep breath in

here lower the legs and then inhale baby

Cobra why not and exhale we release curl

the toes under come back to all fours

and let's try that again so again we're

going knees chest chin SUNY's are going

to already going to be on the ground to

start got excited there I'm going to hug

the elbows into the side body inhale in

exhale I slowly lower chest down to the

ground as I do that I let my hips Rock

up towards the sky knees chest I look

forward and then slowly release chin now

this time stay here and rather than just

collapsing all your weight into the mat

you'll keep elbows hugging in back buddy

alive navel drawing in towards the spine

kind of awkward here in terms of online

yoga video but still yummy posture

inhale in and then exhale releasing

everything belly comes to the mat

in inhale baby Cobra exhale release

awesome curl the toes under and we come

back to all fours

sweet okay take a second to roll the

wrist if you need to and then we're

going to practice this from downward

facing dog which is typically where

you'll kind of move into it if you're

doing a flow class or most hatha yoga

classes I guess never know okay so

taking a second to check in with the

body and downward facing dog

pedal the feet for a second if that

feels good then I'll take a nice deep

breath in on my exhale I come up onto my

tippy tip toes I shift forward and lower

the knees now here we pick up with what

we did before hugging the elbows into

the side body I slowly lower chest to

the earth hitpoints rock up towards the

sky chin releases stop here one breath

cycle in and out and I slowly press into

the palms slide the legs out awkward

sound and my feet on the mat just going

here and then inhale lift up baby Cobra

exhale release curl the toes under press

back up to all fours and let's try that

again

sit bones up towards the sky down dog

alright ready to try it again deep

breath in inhale exhale we shift forward

lower the knees first hug the elbows

into the side body knees chest lowers

down chin to earth take a deep breath in

you know on your exhale sliding through

Cobra gently release curl the toes under

press it back up to all fours let's try

one more time hip bones up towards the

sky knees chest chin moving flowing with

the breath and again making sure that

when we release chest to the earth we're

not dumping our weight just into the

earth without any integrity but again

staying alive through the back body and

really through the whole body full body

experience here we go inhale

exhale shifting forward knees lower down

elbows hug in chest hips up towards the

sky ball is here knees chest chin on an

exhale slide it through and exhale

release great curl the toes under press

back up to all fours and then we'll walk

it back maybe taking a second to roll

out the wrists take a deep breath in and

then exhale let it go alrighty then so

that was nice it's still a spin chair

thing didn't I already then I'm gonna

roll with it it's not cuz roll with this

um okay that was knees chest and chin

pose I think this is a great posture to

practice even if you're already doing

chaturanga I think this is a wonderful

pose oh just having your tool belt so

that if you're going hard and/or you

know just to have that tool if you're

listening to your body and you're tired

so you're in a faster pace class you can

sub with this posture or if you're a

beginner you're new to yoga this is an

amazing pose to work with integrity to

give yourself the time and practice you

need to get to chaturanga practice okay

I feel like often we rush this process

and we end up injuring the shoulders and

just kind of being like sad you know

like I can't do it I'm not strong enough

but hopefully with this posture you'll

realize that it's not just all about

these guys but um it's about full-body

experience so leave questions comments

below let me know how it goes I love

hearing from you guys and peace be the

journey Cool Runnings

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