अपानासन
Knees-to-Chest
Apanasana is a soothing pose that gently rounds the lower back. It is a common counterpose after backbends.
- Hold
- 5–10 breaths
- Level
- Beginner
- Family
- Supine, supine
- Focus
- Lower-back release
- Works
- Lower back
- Hips
- You’ll need
- Blanket under head
- Found in
- Hatha, Gentle
- “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.
- Out
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
Gently stretches the lower back and the buttocks, releases tension after backbends or long periods of standing, and is easy and calming. Traditionally it is said to help digestion; any effect is gentle and the main benefit is comfort for the lower back.
Go deeper
Knees-to-Chest: what to know
How to do Knees to Chest
- Lie on your back with the knees bent and the feet on the floor
- Draw one knee and then the other into the chest
- Hold behind the thighs or on the shins, and let the lower back rest on the floor
- Keep the head and shoulders relaxed on the floor, with a cushion under the head if needed
- Breathe slowly: let the knees move away slightly as you inhale and draw them closer as you exhale
Single-knee version
Hugging one knee at a time, with the other leg straight on the floor or bent with the foot down, is gentler on the lower back and hips and stretches the front of the extended hip too. It is often recommended first if both knees together feel tight or uncomfortable. Hold for several breaths, then switch.
Rocking and circles
Small, slow side-to-side rocking massages the lower back against the floor. Circling the knees together in one direction and then the other is another gentle movement. Both are common at the start of a practice to warm up or at the end to unwind before Savasana.
Who should take care
Hold behind the thighs rather than on the shins if you have knee pain. In pregnancy, take the knees wide apart so the belly is not compressed, and avoid lying on your back for long in later stages. After recent abdominal or hip surgery, check with your doctor first.
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
What is Knees to Chest pose good for?
Gently releasing the lower back and buttocks, especially after backbends, standing or a long day.
Why is it called Wind-Relieving Pose?
Apana refers to the downward-moving energy that yoga links with digestion and elimination. Some people do find it helps them pass wind.
How long should I hold Knees to Chest?
5 to 10 breaths, or up to a minute. It can be repeated through a practice.
Is Knees to Chest good for lower back pain?
Many people find it comfortable and relieving. If it increases the pain or causes pain down the leg, stop and seek advice.
Can I do Knees to Chest in bed?
Yes. It is a gentle stretch to do in bed in the morning or before sleep.
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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More supine poses
All supine poses
Constructive Rest
Reclined Hand-to-Big-Toe
Supta Padangusthasana