1. Starting Position: Begin by lying flat on your stomach (prone position) on a yoga mat or a comfortable surface. Your legs should be straight, feet together, and toes pointing backward. Place your palms on the floor, slightly wider than shoulder-width apart, with your fingers spread wide.
2. Hands and Elbows Position: As you inhale, press your palms firmly against the floor, engaging your arms and shoulders. Bend your elbows and bring them close to your body, pointing backward. Your forearms should be perpendicular to the floor, creating a 90-degree angle with your upper arms.
3. Knee and Chest Position: Exhale slowly as you lift your knees off the floor. Simultaneously, bring your chest and chin down toward the mat, making sure to keep your elbows close to your body. Your toes should be curled under, supporting your bodyweight.
4. Hold the Pose: In the final position, your knees, chest, and chin should be in contact with or close to the ground. Maintain this position for a few breaths, focusing on keeping your core engaged and your body aligned.
5. Transition: To transition out of Ashtanga Namaskar, inhale deeply and lift your chest, untucking your toes. As you exhale, lower your knees back down to the floor and push your hips up and back, coming into the Mountain pose (Parvatasana) or the Downward-Facing Dog pose (Adho Mukha Svanasana).

Precautions while doing Knee chest chin pose (Ashtanga Namaskar)

1. Warm-up: Before attempting the Knee Chest Chin pose, it's beneficial to warm up your body with gentle stretching or a few rounds of Sun Salutations. This helps prepare your muscles and joints for the pose.
2. Alignment and form: Pay attention to your body alignment throughout the pose. Keep your elbows close to your body and maintain a straight line from your head to your toes. Avoid overarching or compressing the lower back. Maintain a neutral spine position.
3. Gradual progression: If you're new to the pose or have limited flexibility, start with gradual progression. Begin by lowering your chest and knees halfway towards the ground, gradually increasing your range of motion as you become more comfortable and flexible.
4. Respect your limits: Listen to your body and respect its limitations. Avoid pushing yourself too hard or forcing the pose beyond what feels comfortable. Remember that yoga is a practice of self-awareness and self-care.
5. Breath awareness: Maintain a steady and relaxed breath throughout the pose. Avoid holding your breath or straining. Deep, conscious breathing can help you stay present and calm during the pose.
6. Modify as needed: If you experience discomfort or pain in the pose, consider modifying it to suit your body's needs. You can place a folded blanket or cushion under your chest for support, or practice a modified version of the pose under the guidance of a qualified yoga instructor.
7. Seek guidance: If you're new to yoga or have specific health concerns, it's always advisable to seek guidance from a qualified yoga instructor. They can provide personalized instruction, modifications, and ensure proper alignment to prevent injury.

Health Benefits of Ashtanga Namaskar (Knee chest chin pose)

1. Strengthens the upper body: Ashtanga Namaskar targets the arms, shoulders, chest, and back muscles. Regular practice can help strengthen these areas, enhancing upper body strength and stability.
2. Enhances spinal flexibility: The pose involves bending the spine backward, which can help improve flexibility and mobility in the spinal column. It stretches and tones the muscles along the spine, promoting better posture and reducing stiffness.
3. Stimulates digestion: The pressure applied to the abdomen during Ashtanga Namaskar can massage the internal organs, including the digestive system. This gentle massage can help improve digestion, alleviate constipation, and enhance overall gastrointestinal health.
4. Opens the chest and improves respiration: The expansion of the chest in this pose can improve lung capacity and increase oxygen intake. It encourages deeper breathing, which can enhance respiratory function and promote relaxation.
5. Tones the abdominal muscles: Ashtanga Namaskar engages the core muscles, including the abdominal muscles. Regular practice can help tone and strengthen the core, promoting better posture, stability, and overall core strength.
6. Calms the mind and reduces stress: Like most yoga poses, Ashtanga Namaskar incorporates deep breathing and mindfulness. The combination of physical movement and focused breathing can help calm the mind, reduce stress, and promote a sense of relaxation.
7. Improves body awareness and alignment: This pose requires attention to body alignment and proper form. By practicing Ashtanga Namaskar, you can develop body awareness, improve alignment, and enhance overall physical coordination.

Who should avoid doing Ashtanga Namaskar (Knee chest chin pose)

1. Pregnancy: Pregnant women should avoid practicing Ashtanga Namaskar, especially as the pose involves pressure on the abdomen. It is essential to prioritize the safety and comfort of both the mother and the baby during pregnancy.
2. Recent abdominal surgery: Individuals who have undergone recent abdominal surgery, such as a hernia repair or abdominal organ surgery, should avoid this pose until they have fully recovered. It is important to consult with a healthcare professional for personalized advice.
3. High blood pressure: Ashtanga Namaskar involves placing pressure on the chest and abdomen, which can affect blood pressure. Individuals with uncontrolled high blood pressure or hypertension should approach this pose with caution or avoid it altogether.
4. Neck or spine injuries: People with neck or spine injuries, such as herniated discs or severe neck pain, should avoid this pose. It places pressure on the neck and can potentially exacerbate the condition or cause discomfort.
5. Wrist or shoulder injuries: Ashtanga Namaskar requires bearing weight on the wrists and engaging the shoulders. Individuals with wrist or shoulder injuries or conditions like carpal tunnel syndrome or rotator cuff injuries should avoid this pose or modify it with the guidance of a qualified yoga instructor.
6. General discomfort or pain: If you experience any discomfort, pain, or strain while practicing Ashtanga Namaskar, it is advisable to stop and consult with a yoga instructor. Modifications or alternative poses can be suggested based on your individual needs.