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Knees to Chest Pose: Apanasana | Traditional

Knees to Chest Pose placeholder graphic

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

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.