Knees-to-Chest Pose


What is Knees-to-Chest Pose?

Knees-to-chest pose, or apanasana in Sanskrit, is a supine pose wherein one or both knees are drawn in toward the chest. Apana is the body's downward moving vayu energy. This pose helps apana to flow in its natural direction, relieving gas and constipation.


  • Begin lying on the back with the legs together.
  • Exhale and draw the knees into the chest.
  • Wrap the arms around the shins. Gently draw the legs nearer to the torso.
  • Breathe while holding the pose.
  • Exhale and release.


  • Hold the hamstrings if the knees are sensitive.

Benefits of Knees-to-Chest Pose

  • Relieves digestive problems, including constipation, irritable bowel syndrome and gas
  • Eases menstrual pain
  • Stretches the lower spine and back muscles
  • Opens the hips
  • Massages the pelvic organs
  • Eases anxiety, anger and high blood pressure

Knees-to-Chest Pose Details
Sanskrit Name: Apanasana
Pronunciation: ah-PAH-NAH-sah-nah
Pose Level: Beginner
Drishti: Bhrumadhye (Third Eye)
Pose Type: Forward Bends, Restorative

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