Knees, Chest & Chin Pose - Foundations of Yoga
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- เผยแพร่เมื่อ 14 ม.ค. 2014
- Learn the foundations of Knees, Chest and Chin pose! This pose is wonderful preparatory pose for Chaturanga Dandasana or Four Limbed Staff Pose. This preparatory transition pose takes some of the difficulty and weight out of Chaturanga so you can build strength and protect the shoulders in a mindful way. Through regular practice you will be able to grow and build a graceful, safe and strong Chaturanga Dandasana.
Knees Chest and Chin has many names. It is also known as 8 limbs pose or Ashtanga Namaskar. This posture is great for the back body and spine. It nourishes the neck and spine's flexibility and strengthens the muscles of the back body. Build your way up- let it evolve and watch it grow!
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. - แนวปฏิบัติและการใช้ชีวิต
Cool runnings and peace be the journey back at you ! Thank you , great pose , love the fun vibes ! 🤙🙏
This is soo helpful. It gives me hope that someday I'll be able to do a complete actual chaturanga instead of a crash and burn chaturanga. Thanks Adriene!
I love this pose, it’s so beautiful. I prefer it to chaturanga.
I will definitely practice this pose over and over again to help me build strength on my arms 😁 Thank you Adriene! Namaste 🙏🏻
I finally achieved an ease of moving through to cobra. I had no idea about how my hips should be high moving through. magically my cobra felt fabulous!
Another very thoughtful video Adriene! You're very good at cutting through the cloud of yoga and getting right to the heart :)
Sean
Oh, this is one of the hardest poses for me! I'm so glad I found this video - thank you Adriene! You break the pose down so well :) I'm going to have to stick with this one a while and practise slowly as I've a tendency to zoom through to an upward dog during chaturanga - my wrists and body really struggle to lower down gracefully lol
After about a year of yoga, I finally did this!
This gives me hope. Day1 of yoga and cant do this yet
Perfect timing on this new video. I started doing Yoga practice as part as the P90X3 and I struggled in such transitions. As a bigger gal this will help tons as I build myself/skills up.
I love this! I can't wait to share it with some of my beginning yoga friends. Thanks!
This was wonderful, thank you!❤️
My arms don't seem to have the strenght to do this:( I only go down a few inches. very disappointing...
Upper body is a struggle some days. With my first year well under my belt taking an evening here and there to practice a posture is a nice way to build up strength and confidence. And the kitties find it entertaining to watch as well. Will return to this one again. Thank you so much.
Ahhh - I did it! I fell on my face yesterday in class because I was not ready/familiar with this pose and it threw me for a loop. I just couldn't understand the mechanics of it but a little bit of patience today and I got it! :)
Hello 👋🙏 Hope you've been well! I've been trying out some yoga studios close to me, and I couldn't believe how many there are; maybe it's just because it's Southern California. But the drives to the studios really makes me appreciate the mountains that I live around (and the hiking I can do there) since I didn't really pay attention to them before. There's something about Yoga and the mountains that's been really evoking something positive and powerful within. I thought I was thinking too much, but when I go to the yoga studios, or interact with friends I haven't seen in a while, they've noticed something different. And the crazy but awesome thing is that when I'm doing the classes, you're usually in my head to keep the feet bright, elbows in, avoid dumping the weight (wherever), and so as much as I appreciate the teachers and learning: whenever I foundations or practice with you I feel like this is my home dojo.
I once saw a post that talked about how the biggest housing company in the world isn't a hotel, how the biggest school isn't a building or how the biggest rideshare service own no cars; they are AirBnB, Khan Online Academy, and Uber/Lyft respectively. No doubt that the biggest Yoga studio in the world is "Yoga With Adriene." And I hope it continues to grow!
Thank you for this tutorial! And Happy Lunar New Year :)
P.S. If there is any way I can contribute back to the community, be it through writing daily even, I have your back as you do mine 🙏💜
Finding this most helpful as I am now in Teacher Training and struggle with it physically and also the language of teaching it. Thank you!
good stuff! i got lower back issues and this helps loosen it up! u been away for a while1 people missed ya!
Me and the best friend really enjoyed this challenge! thank you lady!
I bet it feels a lil awkward for you but it is so beautiful, and you show us how to laugh with ourselves! Love ya Adriene!
I love your vedios. Your guidance helps a lot. Thanks for sharing.
It was good session. I understand more of why I have challenges with going from or to other postures that use the the lower back.
Thank you for another great video! I totally felt it in my arms. Lol :)
I've been working in this for just under a week and didn't shake coming down to my chest! I was able to maintain control so much better. Not quite a month of daily yoga has already caused such a positive change in my body! I feel strong. :)
this was really helpful, thanks! Feel better already although I realize I have a long way to go yet! :)
Ty for teaching us this, I'm going to try this now
Thanks for these vids and your approachable bright style. I wonder if its possible for you to order the Foundations playlist from first 'beginner' poses to the more 'advanced' ones that incorporate the basics? It would help greatly for those of us taking our first baby steps into yoga, to have them in order.
Enjoy watchin your videos Adrian, thank you :)
Thank you so much 😊
Today is my first day of yoga! I have to say that it's super awesome. Thank you Adriene !
WHEE! Welcome to the family! And to the channel :)
This was a great video! A great way for me to build strength instead of just doing the second part of a push up when a routine calls for chaturanga. You should incorporate this into a future YWA video release for TH-cam.
Still can't figure out how to get my chest down b4 my chin. Maybe with more strength.
So do i
I think it's okay that chest and chin reaches the floor at the same time. It does for her at the video.
You are my favorite youtube yoga girl! :3 Keep it up!!
Thank you
You're great, Adriene :)
very clear explaination. great!
Finally nailed this! Thank you Adriene. I combined it with some weighted shoulder exercises and now I finally don’t crash into the floor when doing this!
Next challenge: chaturanga!
I made it! So happy :)
waaaaw adriene its so helpful which i was trying aloooot to do it but never i understant it as u make it easy for me to get on it thank u lot of love
Merci et très bon échauffement pour préparer à Chaturanga et se muscler les petits bras ;-))
Merci
My fiance is new to yoga and is struggling with some shoulder pain. We were hoping you could do a routine that involved the shoulders sometime in the future. We have been using your videos in our workout routine for a while...they are great!
Wow thanks so much for breaking this down. New to yoga, so this is definitely helpful. I will be practicing this daily until I can get the flabby ol' arms to not completely collapse on the way down. Also the cool runnings reference had my laughing out loud 😂
Thanks for this. Even though I find downward and upward dog poses ok I do struggle with the transition. I'll practice this and hopefully build up my abilities! :D
This was probably the hardest pose I've tried. How do you get your chest down before the chin? Also complete lack of tricep strength for me! lol. I guess I'll keep trying!
Great job, Adriene!
loved this
These are great videos! Can you make a foundations of yoga for chaturanga/up dog pose please?! :D My back is flexible, so up dog feels great, but I've never been sure if I'm doing it correctly. I've stuck to knees, chest, chin with baby cobra and now feel ready for chaturanga, I just need proper instruction!
Thanks for this video. I actually am not that crazy about knees, chest, chin since it tends to create discomfort in my low back. But I think your technique will help. And I love the positioning of the legs, with feet in the air. Makes it easier to transition to cobra.
Hi Adriene! I'm huge fan of yours, since the day that I found you at youtube I've being in love with yoga! I'm a begginer and I'm doing the 30 days challenge(I little late I know >.< ), but I'm having huge problems with my knees! they are too inflexible! Do you have any technique specifically to give flexibility for ours knees?
oh la la! now I need to check your yoga for the wrists...
Do you have a video focusing on how to strengthen knees and relieve knee pain?
Love your videos but the high quality is stalling for me.. is there any where ican find your videos in a lower quality ? Thanks and keep them coming !
Please can you do some longer videos to improve the arm/back strength to do this. Thanks Xxxx
First off let me say that I love your videos! I have bad knees and they are really sensitive when I am on all fours. Is there a type of mat or different poses I can do that won't hurt my knees?
This was a a difficult one
This was so helpful! All chaturanga like poses are primary injury poses for me. Forgive me if you’ve already posted somewhere, but do you have any tips on using straps/blocks etc. to further help strengthen & prep for these types of poses? Between my joint laxity & impaired proprioception, I think I have proper alignment going down, but later in the day my neck & shoulders tell me otherwise =/. Doing them in the mirror doesn’t help the neck situation much either 🤪. Any tips on how I can use my props to progress would be appreciated! 🙏🏼🌻💜
can you explain the difference between 8 points posture and chaturanga? Thanks for the videos!
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Allrighty then, did you have a bet with someone on how many film ref. you could get into the vid. thanks great hasta la vista
It may not be about the arms but my arms don't know that! Lol I really tried but I can't lower myself that way. I just lowered my full body and lift my hips and bum up to try to get the effect. Not there yet. I'll keep at it. Still trying crow too! I feel the tiniest bit of improvement but I'm not there yet w crow either. But I'll keep trying that too! Thank you! Much love!!!
Even my arms don't know that! The muscles suddendly disappear as I'm trying to go down! So sad!!!
Hi! Thanks, again!! One question. I learned that in chaturanga, you need to bring your tailbone under (don't know if this sentence makes sense, but hey, I'm trying. :-) ) You don't have to engage your belly muscles here? Help!!
Thanks for breaking this. I've been in yoga class for 3 weeks and every week I land on my face trying this and no one tried to explain it like you did
Dear Adrienne, what can we do if our shoulders are way to weak for this? Is there a "weakling version"? Is it maybe possible to just wiggle into the pose from the ground and try to hold it, or something? I have unstable shoulders because of hypermobility syndrome and i wish to strenghten them. I can hold plank in a good form for a bit, but not move from it in this or other way, down dog (or wannabe down dog) is the limit for me so far 😣
I am loving this series otherwise 💗
I have been trying to do this pose for three weeks now and I just can't get past knees on ground, elbows at side and then as I start to lower my chest down, nothing!! I keep thinking I must be doing something wrong, but I'm beginning to think my 64 year old arms just don't have the strength. You make it look so easy!!
+Andi SB I have the same problem, and I am younger than you. I don't think, it has anything to do with age. She just makes it look much easier, than it actually is, possibly?
short videos today :) this is the 3rd one
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having trouble/confusion... im finding pain from my elbows to my wrists going from knees to chest transition..... is it because i am doing it "in slow mo" or hmmm... im stumped. any thoughts or help? thanks Yoga With Adriene
When you say "hip points", did you mean your "sitting bones (aka) pelvis"?
When you say "chest", did you mean your "sternum" which is located between your collarbone?
it just felt kind of awkward having my bum lifted when my chest is lowering....?
The fact is, his pose is challenging for many of us and it is not easy to explain it as a yoga teacher, especially if you didn't have any troubles yourself. Great demo, Adriene! Sending the link to some of my students who struggle with Ashtanga Namaskaras. Thank you a lot for this video. Namaste!
For the first time since I follow this channel, I feel so sad and depressed....
My arms are not able to lower me down, the muscles disappear as I begin to lower down! Some advice to build arms' strenght?
I have been doing shoulders, back, tricep & biceps with weights in the gym & it has helped this sequence heaps Laura!!
I cant find ANY way of bending my arms and getting down to my chest , and even if I could, I can’t get my chest onto the floor without my chin hitting first ! What am I doing wrong ?
How the hell?! Totally struggled with this 😅
Ooh, I could not do this :-(
It LOOKS so easy, yet it's sooooo difficult ...
The first part for the knees is ok, then when I (TRY To) go down, i'm all shaky and thinking: how the hell do i find the strength to go down without collapsing and exploding my chin. I feel so desperate doing this I end up laughing at myself, it's so funny (well, if it's funny, I guess it's still worth trying doing with posture, then lol)
I understand what you say when you say we don't need these babies (ie biceps muscles) but come on, they must come in handy :-D (at least in my case ... honestly, you should see me try to do this, it's hilarious how i struggle in the middle of the posture lol)
Peace and thanks, will try again tomorrow :-)
You're not alone, the same is for me!! My arms seem to have no muscles!!!! Where are they????!!! ;)
:-)
I thought I am the only one who can’t do. My arms just does not do the bending stuff
for me this is so impossible that i cant imagine that i will ever be able to do this! i usually find most poses easy, but this is impossible!!
so, 4 years later, how long did it take you to do it? is there hope?
I can't move out of the plank at all, without collapsing or pain in my shoulder 😣 I envy you your fun approach, I am just disappointed with myself 😬
New videos start today!!! Get your free yoga on!!! #yoga #youtube @yogawithadriene
fantastico!
this pose is impossible to do for me
Adriene, you must have enough out-take clips to treat us to a montage because you always seem to be giggling x
💪💪👍👍👌👏👏😘❤ gracias corazón de amiga mía de youtube vales mucho tu andriane a dios guapa amiga un saludo i un abrazo muy fuerte para ti amiga i un beso
Saw the thumbnail and thought "This looks easy," but IT IS NOT AT ALL.
This is a modification to knee push-up!
Thank you for another great video! It totally felt it in my arms. Lol :)