KNEE TO CHEST POSE

 

      
 
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Knee To Chest Pose
YOGA TERM


ENGLISH: Knees To Chest Pose
SANSKRIT: Apanasana

BENEFITS

  • STRETCHES THE BODY
  • EASES TENSION IN THE LOWER BACK

  • This pose is best at adding more diaphragmatic space in the lower spine where most of us have tension.

    INSTRUCTIONS


    STEP 1
    Lie down on your back and pull both knees up to your chest.

    STEP 2
    Slowly pull the knees toward the shoulders until you feel the stretch in your lower back.

    STEP 3
    Keep your back flat on the mat. Release your shoulder blades down toward your waist. Broaden across your collar bones.

    STEP 4
    Draw your tailbone and sacrum down toward the mat, lengthening your spine even more.

    STEP 5
    Hold for up to one minute. Keep your breath smooth and even.

    STEP 6
    With an exhalation, release and extend both legs along the floor and rest. 

    DURATION / REPETITIONS


    Stay in knees to chest pose for 30 seconds to 1 minute.
     
    Repeat up to six times.

    PRECAUTIONS


    If you are suffering from any severe back problems such as slipped disk causing discomfort strictly avoid this pose. Since with the pressure on the lower back it might have serious repercussions.

    Pre-loader