Knees-to-Chest
Apanasana is a soothing pose that gently rounds the lower back. It is a common counterpose after backbends.
- Level
- Beginner
- Hold
- 5–10 breaths
- Focus
- Lower-back release
- Steps
- 5 cues · ~1 min
- Hug and release with the breath
- Shoulders heavy
Step by step
How to do Knees-to-Chest
StartLie on your back.
- 1
Lie on your back and draw both knees toward the chest.
- 2
Hold the shins or the backs of the thighs.
- 3
Let the shoulders and head relax on the floor.
- 4
Gently draw the knees in on exhales and soften on inhales.
- 5
Optionally rock side to side to massage the back.
- ↩
Coming out. Release the feet to the floor.
Breath
Exhale to hug in; inhale to release a little.
Focus
Lower-back release
Why practise it
Releases lower back and is traditionally said to aid digestion (apana = downward energy).
Alignment
Cues & common mistakes
Aim for Lower back heavy; neck relaxed.
Teacher’s cues
- “Hug and release with the breath”
- “Shoulders heavy”
Watch out for
Lifting the head and tensing the neck.
Make it yours
Easier, harder, supported
Hold behind the thighs; one knee at a time.
- Single-knee Apanasana
- Circles
- Blanket under head
In a sequence
Where it fits in a flow
This poseKnees-to-Chest
AfterReclined Twist
AfterBridge Pose
Good to know
Questions
Why is it called Wind-Relieving Pose?
Its name refers to apana vayu, the downward-moving energy associated with digestion and elimination.
Named after apana, one of the five vayus (energy currents) in yogic physiology.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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