beginner · Apanasana
Knees-to-Chest
Apanasana
Animated Knees-to-Chest
Scroll to move from a neutral stand into Knees-to-Chest. With reduced motion, the final shape stays still.
Alignment cues
- Lie on the back and draw both knees toward the belly
- Hold behind the thighs or over the shins without pulling the neck
- Keep the low back heavy on the mat
- Rock gently side to side if that feels comfortable
- Release one leg at a time back to the floor
Variants
- One knee at a time. Hug one knee while the other leg stays long
- Wide knees. Take the knees wider toward the armpits for a gentler hip stretch
Knees-to-chest (apanasana)
Knees-to-chest draws both thighs toward the belly while the back stays heavy on the mat.
Why it helps
MedlinePlus ties slow breathing to everyday stress relief in general (Relaxation techniques for stress (MedlinePlus)). NCCIH stress findings refer to yoga overall, not apanasana alone (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
Lie on your back, bend both knees, and hug shins toward the chest. Keep the low back long on the mat, shoulders relaxed, and hold behind the thighs or over the shins without yanking the neck. Rock gently side to side if that feels soothing, or stay still and match breath to the small motion of the belly pressing into the thighs.
A common mistake and how to scale it
A common mistake is curling the head forward and gripping the neck while the hips lift off the floor. Scale by hugging one knee at a time while the other leg stays extended on the mat.
When to use caution
Move slowly if the hips are tight. Discuss pregnancy and knee, hip, or lumbar spine conditions with a clinician before supine work, as NCCIH recommends (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Stay eight breaths, then extend the legs into savasana for a longer rest.