Knees-to-Chest Pose

Apanasana

Gently draw the knees toward the chest while the head and shoulders rest on the floor.

Apana refers to downward-flowing vital energy.

This is a reclining knee-hug variation. The head does not need to reach the knees.

Movement guidance

Preparation
Lie on the back with the knees bent.
Entry and alignment
Bring one knee at a time toward the chest and hold the shins or backs of the thighs. Keep the head and shoulders relaxed when holding both knees.
Hold and breathe
Keep breathing without pressing the knees hard against the chest. Keep breathing comfortably without holding your breath.
Exit and next movement
Release the arms, place the feet down, and extend the legs comfortably.