Apanasana

Knees-to-Chest

Knees-to-Chest brings the thighs toward the torso while lying on the back.

Type: Restorative
Focus: Restorative
Foundational ยท 1/10

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How to do this pose

  1. Lie with knees bent and bring one thigh, then the other, toward the torso.
  2. Hold behind the thighs or over the shins without squeezing the knees.
  3. Keep breathing freely, then lower one foot at a time.

Before you begin

Avoid strong abdominal compression during pregnancy or after surgery; stop for hip pinching.

What you should feel

Gentle contact between thighs and torso without abdominal pressure.

Benefits

Explores comfortable hip flexion and a supported resting position.

Common mistakes

Pulling hard on the knees or lifting the head.

Modifications

Bring in one leg at a time and hold behind the thigh.

Prep Poses

Constructive rest

Follow-Up Poses

Constructive rest; Savasana

Related Content

Bring in one leg at a time and hold behind the thigh.