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Mastering Knees, Chest, Chin & Chaturanga: A Step-by-Step Guide

Updated: Oct 24, 2024

In the world of yoga, mastering various poses and transitions is key to building strength and flexibility. Two important movements that often come up in vinyasa flows are Knees, Chest, Chin and Chaturanga Dandasana. These poses not only strengthen the upper body but also prepare you for more advanced postures. In this blog, we’ll break down each pose step-by-step and provide a helpful video for visual learners!


What are Knees, Chest, Chin and Chaturanga?


🦋 Knees, Chest, Chin is a variation of the traditional push-up that helps to develop strength in the arms and chest while protecting the lower back.


🦋 Chaturanga Dandasana (Four-Limbed Staff Pose) is a foundational pose in many yoga styles, particularly in vinyasa and ashtanga yoga, that requires core strength and stability.


  • Step-by-Step Guide



1. Knees, Chest, Chin



Step 1: Start in a tabletop position on your mat, with your wrists aligned under your shoulders and knees under your hips.


Step 2: As you inhale, shift your weight forward slightly, keeping your elbows close to your body.


Step 3: Lower your body towards the mat by bending your elbows, making sure to keep your hips lifted and your core engaged.


Step 4: As you lower down, touch your knees to the ground first, followed by your chest and chin. Your elbows should form a 90-degree angle.


Step 5: Hold the pose for a moment, feeling the engagement in your arms and core.


Step 6: To release, gently push back up to the tabletop position.


2. Chaturanga Dandasana



Step 1: Begin in a plank position, ensuring your body is in a straight line from your head to your heels.


Step 2: Engage your core and draw your shoulders away from your ears.


Step 3: As you exhale, shift your weight forward slightly.


Step 4: Lower your body toward the mat, keeping your elbows tucked in close to your sides. Aim for your elbows to be at a 90-degree angle.


Step 5: Your body should remain in a straight line, with your hips not sagging and shoulders not dropping below your elbows.


Step 6: Hold the position briefly, then inhale as you push back up into plank or transition into upward-facing dog.


For a visual guide, check out this introductory video that demonstrates both Knees, Chest, Chin and Chaturanga Dandasana:


Incorporating Knees, Chest, Chin and Chaturanga into your practice can significantly enhance your strength and stability. These foundational poses not only prepare you for more complex transitions but also foster a deeper connection with your breath and body. Practice them regularly, and don’t forget to refer to the video for guidance. Happy practicing! 🧘‍♀️✨

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