Home/Pose Library/Knees-to-Chest
✦ Supine

Knees-to-Chest

Apanasana
Knees-to-Chest (Apanasana) — Yoga for Back Pain
Beginner
Level
Supine
Style
1 min
Hold

Targets: Lower Back

Benefits

  • Decompresses the lower back
  • Eases tension in the lumbar spine
  • Soothing for sciatica

How to Practice It

  1. Lie on your back.
  2. Hug both knees toward the chest.
  3. Rock gently side to side.
  4. Breathe slowly for 6–8 breaths.

⚠ Use Caution If

  • Recent abdominal surgery
Download on the App Store
More Poses

Other Poses in the Library

Cat-Cow (Marjaryasana-Bitilasana) — Yoga for Back Pain Cat-CowMarjaryasana-Bitilasana
Child's Pose (Balasana) — Yoga for Back Pain Child's PoseBalasana
Sphinx Pose (Salamba Bhujangasana) — Yoga for Back Pain Sphinx PoseSalamba Bhujangasana
Cobra (Bhujangasana) — Yoga for Back Pain CobraBhujangasana