Yoga · Beginner
Knees to chest
Apanasana
Also called Knee to chest stretch, Wind relieving pose
Knees to chest is a simple reclined pose where you hug both knees in toward your chest while your back rests on the mat. It gently stretches the lower back and hips, and it often appears between backbends or at the end of a practice. The aim is a soft, easy hug, not a tight squeeze.
How to do Knees to chest
- 1Lie on your back with your knees bent and your feet flat on the mat.
- 2Exhale and draw one knee, then the other, in toward your chest.
- 3Hold the fronts of your shins, or the backs of your thighs if reaching your shins is hard.
- 4Let your head, shoulders, and back rest heavy on the mat.
- 5Keep your knees hip width apart, or let them come together if that feels better.
- 6Draw your knees a little closer as you exhale and let them ease away slightly as you inhale.
- 7Rock slowly from side to side if that feels good, and stay for five to ten breaths.
- 8To come out, release your feet to the mat one at a time.
Common mistakes and how to fix them
The head and shoulders lift off the mat.
Hold the backs of your thighs instead of your shins so you can reach without lifting, and let your head rest down.
The knees are squeezed in hard.
Loosen your grip and keep the hug gentle so your lower back can relax.
The shoulders tense up toward the ears.
Soften your elbows and let your shoulder blades rest wide on the mat.
The knees press tightly together and the hips feel pinched.
Let your knees move apart to hip width or wider to make room for your belly and ease the front of your hips.
Modifications
- Hug one knee in at a time and keep the other foot on the mat or the leg long.
- Place a folded blanket under your head if your chin tips up.
- Make small circles with your knees for gentle movement in your lower back.
Benefits
- Gently stretches the lower back and the backs of the hips.
- Offers a calm reset after backbends or core work.
- Encourages slow, relaxed breathing.
- Can feel soothing after a long day of sitting.
Breath
Exhale to draw your knees in a little closer and inhale to let them ease away. Let the breath stay slow and unforced.
Take care
Take care with knee or hip injuries, and hold the backs of your thighs if bending your knees deeply is uncomfortable. Skip it if lying on your back is uncomfortable, such as later in pregnancy, and stop if you feel sharp pain.
Knees to chest questions
What does knees to chest pose stretch?
It mainly stretches the lower back and the backs of the hips. Many people use it to relax the back after backbends or a long day of sitting.
Should I do knees to chest with one leg or both?
Both are common. One knee at a time is gentler and lets you feel each hip, while both knees together gives a fuller stretch for the lower back.
Is Apanasana good before bed?
Knees to chest is a calm, low effort pose that fits well in a bedtime routine. Keep the hold gentle and pair it with slow exhales.
