SupineBeginner
Reclined Knee Hug
Apanasana
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About This Pose
Reclined Knee Hug (Apanasana) is a gentle, restorative pose that releases the lower back and massages the abdominal organs. By drawing both knees into the chest while lying down, this pose creates gentle compression that can relieve gas, bloating, and lower back tension. It's a perfect pose for rest between challenging poses or at the end of practice.
Step-by-Step Instructions
- 1
Lie on your back with legs extended
- 2
Draw both knees into your chest
- 3
Wrap your arms around your shins or behind your thighs
- 4
Hug your knees toward your chest
- 5
Keep your head and shoulders relaxed on the mat
- 6
Rock gently side to side to massage the lower back
- 7
Hold for 8-10 breaths
Alignment Cues
- Keep head and shoulders grounded
- Relax the face and jaw
- Let the lower back release into the mat
- Breathe into the lower back space
Benefits
- Releases tension in the lower back
- Massages the abdominal organs
- Aids digestion and relieves gas
- Stretches the hips and lower back gently
- Creates a sense of comfort and security
Modifications
- Hug both knees
Variations
- Supine knee hug
Cautions & Contraindications
Cautions
- Move gently
Avoid this pose if you have:
- Recent hip surgery
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
45 seconds
Tags
supinerestorativerelease
Equipment
yoga mat
