Knees-to-Chest Pose
Apanasana · Lying on your back and hugging both knees in: a simple, restful stretch for the lower back and the back of the hips.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Knees-to-Chest Pose
- 1Lie on your back with your knees bent and feet on the floor.
- 2Draw one knee in, then the other, and hold your shins just below the knees.
- 3Let your lower back and shoulders rest on the floor and your elbows soften out to the sides.
- 4Breathe slowly for 5–10 breaths. Rock gently side to side if it feels good.
When to pick it: Pick it to ease a stiff lower back at the end of the day. Sore knees? Hold the backs of your thighs instead of the shins.
Form cues
- Shoulders heavy
- Hug, don’t yank
- Long, slow out-breaths
Common mistakes
- Lifting the head to reach the knees
- Pulling hard on the knees
- Holding the breath
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
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