Knees To Chest Pose | Apanasana

Knees To Chest Pose Instructions

1. Lie down on your back and pull both knees up to your chest.
2. Slowly pull the knees toward the shoulders until you feel the stretch in your lower back.
3. Stay in knees to chest pose for 30 seconds to 1 minute.

Mindfulness Practice

Lift both legs, clasp your hands around the knees, and, as you exhale, tighten the grip. As you inhale, loosen the grip and relax. Breathe smoothly, keep your back flat on the mat and lengthen the spine.

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Apanasana Benefits

The knees to chest pose stretches and eases tension in the lower back and massages the abdominal organs. This pose reduces bloating, improves circulation, and rebalances your energy.

Contraindications

Neck, back, or hip injury and hernia.

Preparatory, Complementary and Follow-Up Poses

Start with bridge pose or supine spinal twist and then progress to knees to chest pose. Follow-up with wind release pose or standing forward bend pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Half lord of the fishes pose
Camel pose
Bound angle pose
Bow pose