Knees to Chest (Apanasana)
Pose Overview
| Common Name | Knees to Chest |
| Traditional Sanskrit Name | Apanasana |
| Sanskrit Name Pronunciation | ah-pah-NAHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
The Knees to Chest pose, also known as Apanasana, is a restorative yoga pose that is typically used as a counterpose to backbends. This pose is often used as a way to release tension in the lower back and to help alleviate pain in that area. It is a simple and gentle pose that can be done by practitioners of all levels of experience.
Benefits of Knees to Chest
Can help to relieve lower back pain and tension Helps to improve digestion Calms the mind and relieves stress Can help to improve the function of the kidneys, liver, and spleen Helps to improve flexibility in the hips and lower back
How to Enter Knees to Chest
Begin by lying on your back on a yoga mat or other comfortable surface. Bring your knees up to your chest, holding your shins or ankles with your hands. Keep your back on the floor and hold the pose for a few deep breaths.
How to Exit Knees to Chest
Slowly release your knees and lower your legs back to the floor. Take a few deep breaths and relax for a moment before moving on to the next pose.
Common Knees to Chest Modifications & Variations
If you have difficulty holding your shins or ankles, you can use a strap or a towel to help you hold the pose. If you have difficulty keeping your back on the floor, you can use a blanket or pillow to support your lower back. To make the pose more challenging, you can try adding a twist by bringing one knee to your chest and then the other.
Common Mistakes with Knees to Chest
Holding your breath while in the pose Rounding the shoulders Holding the pose for too long
Safety Guidance
Individuals with a hernia, or a recent surgery on the back or stomach should avoid this pose Pregnant women should avoid this pose
