Pose library›Supine
Beginner · Supine

Knees-to-Chest Pose
Apanasana

A simple reclined shape that gently flexes the hips and settles the lower back.

Instructional illustration of Knees-to-Chest Pose
LevelBeginner
Pose typeSupine
Primary focusLower back, Relaxation

How to practice Knees-to-Chest Pose

  1. Lie on your back and bend both knees.
  2. Draw the thighs toward the torso.
  3. Hold the shins or backs of the thighs.
  4. Relax the shoulders and breathe into the back ribs.

Practice tips

  • Rock gently from side to side if comfortable.
  • Keep the knees wider for more abdominal space.
Practice note: Avoid compressing the knees or pulling forcefully.
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