Knees-to-Chest
Apanasana is a soothing pose that gently rounds the lower back. It is a common counterpose after backbends.
- Level
- Beginner
- Family
- Supine
- Hold
- 5–10 breaths
- Works
- Lower back, hips
- Hug and release with the breath
- Shoulders heavy
Step by step
How to do Knees-to-Chest
Begin Lie on your back.
- 01
Lie on your back and draw both knees toward the chest.
- 02
Hold the shins or the backs of the thighs.
- 03
Let the shoulders and head relax on the floor.
- 04
Gently draw the knees in on exhales and soften on inhales.
- 05
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
Lower back heavy; neck relaxed.
Teacher’s cues
- “Hug and release with the breath”
- “Shoulders heavy”
Common mistakes
Lifting the head and tensing the neck.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hold behind the thighs; one knee at a time.
Variations
- Single-knee Apanasana
- Circles
Props
- Blanket under head
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
This pose
Follow with
Practise with care
Safety
Avoid compressing the belly in pregnancy; widen the knees.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Named after apana, one of the five vayus (energy currents) in yogic physiology.
Questions
Why is it called Wind-Relieving Pose?
Its name refers to apana vayu, the downward-moving energy associated with digestion and elimination.
More supine poses
See the familyReclined Hand-to-Big-Toe
Supta Padangusthasana