The Chin Stand: A Quick Guide

If you are very interested in yoga, then you will be aware that there are lots of different poses that you need to learn. Yoga involves tons of different poses and as you practice yoga, you will become familiar with the increasing number of different poses that are involved.

One yoga position that you might be familiar with is the chin stand. 

The Chin Stand A Quick Guide

The chin stand is a trick that is not only practiced in yoga but in a range of other sports and activities too. So, even if you are new to yoga, you might have encountered this movement before.

In this quick guide, we’re focusing on the chin stand in yoga. We’ll take a look at what a chin stand is, how to achieve the perfect chin stand, and tips to perfect your pose. Read on to find out more! 

What Is A Chin Stand?

First things first, let’s take a look at what a chin stand is. As we have said, a chin stand is an exercise that crosses over multiple different sports and activities. However, in this guide, we are focusing on the chin stand when it is practiced in yoga. 

When it comes to yoga, the chin stand is one of the “rock star” poses. It is a pose that many people spend years working towards, and one that will really impress anybody who you practice yoga with.

However, the main reason why people practice the chin stand in yoga is because of the benefits of this pose. 

There are tons of benefits to the chin stand and one of the main benefits is the control that it gives you over your body. The chin stand allows you to get in touch with your body through yoga in a way that not many poses do, and this really can be beneficial to anybody who is practicing yoga. 

As the name suggests, the chin stand is a yoga position that requires you to “stand” on your chin. Of course, you do not only use your chin to hold your body weight when completing a chin stand, you also use your hands.

This is a position that really requires you to get in touch with your center of gravity, and that is why it is so difficult to master. 

The chin stand is a yoga position that will take a lot of practice, time, and dedication. This pose isn’t something that people can nail on their first try, it is something that you will need to work towards and this can help you learn a lot about yourself. 

Mastering the chin stand is a real journey and the sense of accomplishment that you get when you complete your first chin stand is unbeatable. With that in mind, let’s take a look at how to achieve the perfect chin stand. 

The Perfect Chin Stand: Step-By-Step

Now that we have taken a look at what a chin stand is, let’s take a look at the steps that you can take to master the perfect chin stand. The perfect chin stand will take a lot of practice, but with the steps below you will be well on your way to achieving a perfect chin stand.

So follow this step-by-step guide to get you started. 

Step One 

The first step towards a perfect chin stand is to limber up. This is a very advanced position, and if you want to achieve this pose then you will need to be warmed up and ready to go.

After you have warmed your body up and practiced a couple of positions, you will need to get yourself into the downward-facing dog position. 

Step Two

After you have got into the downward-facing dog position, you will need to switch positions. Roll forward from the position you are in and move into a plank. Once you have switched into a plank position, you should then bend your elbows and roll forward into the chin-chest-knees position. 

Step Three

In your new position, your chin, chest, and knees should all be on the yoga mat. Keep these areas of your body in contact with the mat, then roll up on your toes. Curl the toes on the left, and grip the mat. From this position, kick your right leg up in the air all while gripping the mat. 

Step Four

With your right leg up in the air, bend your left leg up so that it is supporting your right leg. With the support of your left leg, push your right leg higher in the air. When you feel like your balance is right, you can then lift your left leg into the air to meet the right. 

Step Five

With both of your legs in the air, you should then stretch them upwards. Rotate your inner thighs together and then squeeze them together. As you move out of the pose, do everything that you did at first in reverse, returning to a plank position, then ultimately back to a downward dog position. 

Tips For The Perfect Chin Stand

To help you achieve the perfect chin stand, we’ve included a couple of tips below. Make sure you follow these if you want to achieve the perfect chin stand. 


  • At all times ensure your palms are flat to the mat and in line with your chest. 
  • Your body weight should be on your hands and breastplate, never your chin. 
  • Your back should be arched with your toes pointed forward. 


  • Practice the pose regularly to get it perfect. 
  • Imagine your breastplate and hands are glued to the mat so that you do not move away from it. 
  • Keep your back relaxed, and your legs energized to perfect your pose.

Things To Watch Out For

  • Any pressure on your chin or compression on your neck/spinal cord. 
  • Flapping legs or bendy elbows could cause injury. 
  • Your hands being out of line with your shoulders, this will affect the pose and put your health at risk.


  • Back and neck injuries. 
  • Heart conditions or high blood pressure. 
  • Cervical spondylitis. 
  • Intestinal disorders such as hernias or ulcers. 


In short, achieving the perfect chin stand isn’t easy. It will take a lot of time, effort, and practice to achieve the perfect chin stand, and even then there will be occasions when your technique goes wrong. 

Mastering the chin stand is a great achievement for anybody who practices yoga. The chin stand is a very advanced yoga position and it will take a lot of time for you to get it perfect. But with the information in this guide, you will be well on your way to achieving the perfect chin stand. 

Thanks for reading!

Laura Simmons
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