Knees-Chest-Chin

The pose looks gentler than Chaturanga, but it asks for the same control. The elbows hug the ribs and the lowering is slow. Students who drop the chest heavily or splay the elbows lose the strength benefit and put weight through the wrists and neck.

To lower from Plank with control and the elbows in, as a step towards Chaturanga.

1. 1Begin in Plank with the shoulders over the wrists.
2. 2Lower the knees to the floor while keeping the hips lifted.
3. 3On an exhale, bend the elbows back along the ribs and lower the chest and chin toward the floor.
4. 4Keep the hips lifted and the elbows close.
5. 5Slide forward into Cobra or press back to Plank.
6. 6Continue the flow into Upward Facing Dog or Cobra.

Instead of searching for the “correct” position, notice:

• •Elbows hug the ribs and point straight back.
• •Hips stay lifted above the knees.
• •Chest and chin lower together with a long neck.
• •Wrists under the shoulders.

Exhale as you lower. A held breath tightens the neck and shoulders.

Watch the chin. If it leads the movement, the neck is taking load. Also check the elbows, which should not flare.

Reflect after practising:

• •Lower slowly and keep the elbows in.
• •Move to Cobra rather than pushing up if the strength is not there.
• •Rest the wrists in Child's Pose.

Rather than mistakes, you may notice:

• •Practise the slow lower from Plank.
• •Strengthen with Plank holds.
• •Build towards Chaturanga.

• •Lower fully to the belly.
• •Knees down in Plank first.
• •Hands on blocks.

• ✓Continue into Cobra or Upward Facing Dog.
• ✓Rest in Child's Pose after repetitions.