Knees-to-Chest Pose

Apānāsana

Read what the gnome says

Knees-to-Chest Pose! Lie on your back and hug both knees toward the chest. Keep the head down, shoulders relaxed. Rock gently side to side. Breathe into the lower back. Cozy, curled-up gnome.

Works on Lower back · Glutes · Hip flexors

How to do it

1. Lie on the back and hug both knees toward the chest.
2. Clasp the hands around the shins or the knees.
3. Keep the head down, relax the jaw and rock gently; hold and breathe.

Common mistakes

• Don’t pull the knees hard.
• Don’t lift the head or tense the neck.
• Don’t hold the breath.

Benefits

• Lets the body rest and the breath slow down.
• Eases tension and tiredness.
• A good way to end a practice.

Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.

Suggest a correction

In ready-made sequences

Restorative Reset 10 min Wind-Relieving Series 7 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Restorative

• Banana PoseBeginner
• Caterpillar PoseBeginner
• Child's PoseBeginner
• Child's Pose with Arms BackBeginner
• Corpse PoseBeginner
• Crocodile Pose (rest)Beginner