Knees to Chest Pose
Apanasana
About This Pose
Knees to Chest pose (Apanasana) brings both knees toward the chest while lying on the back, creating a gentle compression that massages the abdominal organs and releases the lower back. Often called 'Wind-Relieving Pose,' it helps with digestion and elimination while providing a comforting, self-hugging sensation. The pose is deeply grounding and calming for the nervous system.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Draw both knees to chest
- 3
Wrap arms around shins
- 4
Hug knees gently
- 5
Rock side to side if desired
- 6
Breathe deeply
Alignment Cues
- Soften breath
- Let spine release
- Keep shoulders relaxed
- Rock gently if comfortable
Benefits
- Massages abdominal organs
- Releases lower back
- Aids digestion
- Relieves gas and bloating
- Calms nervous system
- Creates self-nurturing feeling
Modifications
- Use strap around legs
- Support head with pillow
Variations
- One knee at a time
- With gentle rocking
Cautions & Contraindications
Cautions
- Keep neck relaxed
- Avoid forcing knees
Avoid this pose if you have:
- Recent abdominal surgery
- Pregnancy late term
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
Related Poses
Sequences with this pose
Teacher-written sequences that use Knees to Chest Pose.
A 45-Minute Yoga Sequence for Tight Hips That Actually Holds
45 min · 13 poses · all-levels
A Yoga Sequence for Lower Back Relief You Can Trust to Teach
40 min · 12 poses · beginner
Gentle Yoga Sequence
45 min · 17 poses · beginner
Morning Yoga Flow Sequence
25 min · 15 poses · all-levels