Traditional

Knees to Chest Pose

Apanasana

Lie on the back and hug the knees in toward the chest.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Knees to Chest Pose: Lie on your back. Draw one or both knees into the chest. Wrap the arms around the shins and gently hug the thighs closer. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Knees to Chest Pose: Release the knees. Place the feet back on the floor or extend the legs long. Pause in a neutral position for a moment before continuing.