How to Practice Knees to Chest Yoga Pose

Updated: Nov 16, 2022

Sanskrit name: Apanasana

Related Chakra: Ajna or Throat Chakra

Chakra chant: HUM

Benefits: Strengthens the lower back and helps with digestion. Use as a counter-pose to backbends and spinal twists.

How to:

Lay on your back with your legs together.
Exhale and bend your right leg and hug it to your chest.
Inhale.
Exhale and bend your left leg and hug it to your chest.
Breathe for 5 to 7 breaths.
Optional: you may move your head up to your knees.
Optional: you may move your back gently left, right, and in circles to give your lower back a massage.
Exhale and bring your right leg back to the ground and straighten it.
Inhale.
Exhale and bring your left leg back to the ground and straighten it.