Knees-to-Chest

Apanasana

ah-pah-NAH-sah-nah

Knees-to-Chest (Apanasana) is a beginner restorative yoga pose that releases tension in the lower back.

A soothing reclined hug that draws both knees in toward the chest. Knees-to-Chest gently releases the lower back and hips while encouraging slow, easy breathing. It is a simple pose to begin or end a practice and to counter long periods of sitting.

How to do Knees-to-Chest

1. Lie on your back with your knees bent and feet flat on the floor. Let the back of your head and neck stay long and relaxed.
2. Draw your knees toward your chest one at a time, then wrap your arms around your shins or hold behind the thighs.
3. Keep your shoulders relaxed on the floor and your tailbone heavy, letting the lower back lengthen toward the mat.
4. Hug the knees in gently as you exhale and ease the pressure as you inhale. You may rock slowly side to side for a light massage of the back.
5. Hold for five to ten breaths, then release the feet back to the floor with control.

Benefits of Knees-to-Chest

• Releases tension in the lower back
• Gently stretches the hips and glutes
• Calms the mind and encourages slow breathing
• Eases stiffness after sitting for long periods
• Provides a gentle massage for the spine when rocking

Muscles Engaged

Modifications & Variations

• Hold behind the thighs instead of the shins to ease the knees
• Hug one knee at a time with the other foot on the floor
• Place a folded blanket under the head if the chin lifts toward the chest

Cautions

• Avoid deep pressure on the knees if you have knee pain; hold behind the thighs instead
• Skip during later stages of pregnancy or use a wider-knee version
• Use caution after recent abdominal surgery

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