LYING ON YOUR BACK · BEGINNER
Knees-to-Chest Pose
Apānāsana
A simple, restful pose lying on your back and hugging your knees towards your chest, letting the lower back soften into the floor.
Also known as: Knees to Chest, Apanasana
At a glance
- Level
- Beginner
- Type
- Lying on your back
- Body focus
- Spine, Hips, Glutes
- You will need
- Mat
- How long
- 5–10 slow breaths, or as long as feels comfortable.
How to practise
Start here: Lie on your back on your mat with your knees bent and your feet flat on the floor.
- Lift one foot and then the other, drawing your knees in towards your chest.
- Rest your hands on your shins, or hold the backs of your thighs if that is easier on your knees.
- Let your knees be a little apart or together, whichever feels better.
- Keep your head and shoulders resting on the mat, with your neck relaxed.
- Let your lower back soften towards the floor.
- If you like, rock gently from side to side, or draw small circles with your knees.
- Stay for a few slow breaths.
Breath: Breathe in and let your knees move slightly away as your belly rises. Breathe out and draw them gently back in.
Coming out: Release your hands and place your feet back on the mat one at a time. Rest for a breath before moving on.
Benefits
- Lets the lower back rest and soften
- Gently stretches the buttocks and the backs of the hips
- Many people find it calming and comforting
Common mistakes
-
Pulling the knees in hard
Try instead: Hold lightly and let your knees come only as close as is comfortable.
-
Lifting the head and shoulders off the mat
Try instead: Hold the backs of your thighs instead, so your head can stay resting down.
-
Holding the breath
Try instead: Let the breath move freely, letting your knees rise and fall with it.
Make it easier
- Hug one knee at a time, keeping the other foot on the floor or the leg stretched out.
- Hold the backs of your thighs instead of your shins.
- Rest your head on a thin folded blanket.
Cautions
- If your knees or hips ache, hold the backs of your thighs and keep your knees further from your chest.
- If lying flat on your back is uncomfortable, or you are pregnant, rest on your side with support instead.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Knees-to-Chest Pose is one of the simplest shapes in yoga. It can be a gentle way to start a practice lying down, or a place to rest between other poses.
Let it be easy. A light hold and a slow breath are all it asks for.