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How To Do Knees-to-Chest Pose

Yoga | Yoga Poses

This supine pose (also known as Apana pose)may seem really easy, but don’t be too quick to judge! The simplicity of the pose is what works the magic in connecting the breath to the movement of the body. The word Apana means the “vital air” that eliminates waste from the system. Sounds like what we all need, huh? Let’s get into the benefits, shall we?

Benefits of Knees-to-Chest Pose

This pose is best at adding more diaphragmatic space in the lower spine where most of us have tension. It also strengthens your biceps, triceps and deltoids. Not only is Knees-to-Chest pose a confidence booster, but it also reminds us of the self love we need to give to ourselves FIRST in order to be of service in this crazy, beautiful world. When we take excellent care of ourselves, we ultimately give love to others.


  1. From lying on the floor, bring your knees to your chest and wrap your arms around your legs, giving yourself a big hug.
  2. Inhale, and roll your shoulders down, away from the ears and underneath you, opening the heart.
  3. Exhale as you use the strength of your arms to squeeze and gently press the thighs down towards the core. Slight tuck the chin to elongate the top of the spine on the neck.
  4. Go through steps 2 and 3 for as long as you want to stay here. Just gently release the legs and lay down in Savasana.


  • Try closing your eyes for inner awareness. Imagine with every inhale you’re bringing in universal love to your body or space in any area of tension. With every exhale, release and let go of any energy that’s not serving you. Pretend like you’re pushing out the negativity or stress with your breath. The louder the breathing, the better it feels to release.
  • If it’s comfortable for you, try gently rocking from side to side, massaging the back of the spine, giving yourself some self love.
  • Hope you love this week’s gentle pose! If there are any other poses you would like for me to break down for you, just let me know in the comment box down below.

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