SeatedBeginner
Seated Knee Hug Pose
Apanasana Seated
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About This Pose
Seated Knee Hug Pose is a gentle grounding posture that releases the lower back while promoting a sense of comfort and self-care. This nurturing pose gently massages the abdominal organs and can aid digestion. The hugging action creates a feeling of safety and introspection while stretching the outer hip. Regular practice relieves lower back tension, calms the nervous system, and creates a moment of self-connection.
Step-by-Step Instructions
- 1
Sit tall with both legs extended
- 2
Draw one knee toward the chest
- 3
Wrap both arms around the shin
- 4
Hug knee gently toward body
- 5
Keep spine long and lifted
- 6
Breathe deeply and feel grounding
Alignment Cues
- Draw knee firmly toward chest
- Keep spine tall and upright
- Ground through opposite sitting bone
- Relax shoulders down
Benefits
- Releases lower back tension gently
- Massages abdominal organs
- Promotes sense of comfort and safety
- Stretches outer hip muscles
- Calms the nervous system
- Creates moment of self-connection
Modifications
- Hold behind thigh
Variations
- Gentle hug variation
Cautions & Contraindications
Cautions
- Avoid rounding excessively
Avoid this pose if you have:
- Knee injury
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
30 seconds
Tags
seatedgroundingrelease
Equipment
yoga mat
