Knees to Chest Pose: Breaking Down Apanasana

Knees to Chest - Basic Pose Information:

Knees to Chest Pose, known as Apanasana in Sanskrit, is a basic supine yoga posture in the forward fold / hip opener category.  It can be restorative in nature.  A lot of times it feels great after backbends and we usually see it at the end of yoga postures.

Apanasana Meaning:

In Sanskrit, Apana means "downward moving prana" or "downward moving life force energy."  Asana means "seat" or "posture."  Together, apanasana means the pose for downward facing energy.  

Benefits of Knees to Chest Pose:

• Relieves low back pain 
• Stretches back muscles and the spine
• Increases digestion and relieves digestive problems such as gas, bloating, constipation and irritable bowel syndrome
• Relieves menstrual pain
• Opens the hips
• Massages the pelvic organs
• Massages the digestive organs
• Relieves high blood pressure, anxiety and negative emotions

How to Practice Knees to Chest Pose:

• Begin lying on the back with the legs fully extended
• Gently begin to bend the knees and hug the knees in towards the chest
• The hands can come onto the tops of the knees or shins as you hug the knees in towards the chest a bit deeper
• You can rock back and forth to give yourself a little massage if that feels good
• Drishti should be towards the third eye

How to Modify Knees to Chest Pose:

• If you feel compression between the belly and the thighs, you can bring the legs out towards the sides to create space for the belly
• You can try one leg at a time (pictured below).  If you do one leg at a time, you want to start with the right knee drawing in and the left leg extended.  As the right leg draws in, you’re working the ascending colon.  Hold there for 5-6 breaths.  Then you would release the right leg and draw the left knee in with the right leg extended long. Hold for 5-6 breaths.  When the left leg is curled in, you’re working the descending colon
• Pregnant women should not practice knees to chest in a traditional way.  To get the same benefits, they could do a wide-legged yogi squat with their backs against a wall for support, making space for baby between the legs    

Contraindications:

• Abdominal injury or recent surgery
• Injuries to spine, hip or knees
• Hernia
• Pregnancy (after 1st trimester)