Pose library›Supine
Beginner · Supine

Knees-to-Chest Pose
Apanasana

A simple reclined shape that gently flexes the hips and settles the lower back.

Instructional illustration of Knees-to-Chest Pose
LevelBeginner
Pose typeSupine
Primary focusLower back, Relaxation

How to practice Knees-to-Chest Pose

  1. Lie on your back and bend both knees.
  2. Draw the thighs toward the torso.
  3. Hold the shins or backs of the thighs.
  4. Relax the shoulders and breathe into the back ribs.

Practice tips

  • Rock gently from side to side if comfortable.
  • Keep the knees wider for more abdominal space.
Practice note: Avoid compressing the knees or pulling forcefully.
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Understanding Knees-to-Chest Pose

Knees-to-Chest Pose is categorized as a beginner supine pose with an emphasis on Lower back and relaxation. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep the head and pelvis comfortably supported.
  • Reduce the range if the lower back lifts or grips.
  • Move slowly when entering and leaving the shape.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Happy Baby Pose Ananda BalasanaSupine Spinal Twist Supta MatsyendrasanaReclined Hand-to-Big-Toe Supta Padangusthasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.