Knees to Chest Pose

Knees to Chest Pose (Apanasana) – Here’s a simple stretch that packs a lot of benefits, and one you can do at least twice a day without any special equipment or set up. Before you crawl out of bed each morning, and before you go to sleep at night, hug your knees to your chest and take a couple of deep breaths.

Benefits: This pose stretches and stabilizes the pelvis and low back; strengthens the arms; relieves tension in the hips and low back; improves digestion; calms the mind, soothes the nervous system; and is simple to practice.

How to: Rest on your back and draw the knees toward your body. Gently press the back of your neck toward the floor as you draw your chin toward your chest. Release any tension in the shoulders, neck and jaw, and breathe deeply. Hold this pose for 3-8 breath cycles.

It’s also nice to add a little movement to this shape. Rock so far to one side that you might tip over, linger there, then bring yourself back to center and over to the other side…might tip over…linger… Rocking left to right, take your time, keeping your awareness focused on the parts of the back-body that are being compressed into (massaged by) the floor as you move. Keep your breath slow and deep, and enjoy this pose.

Stretch the upper back and neck by lifting the head and shoulders, drawing the forehead toward the knees. Hold for 1-2 breath cycles and release.

Mantra: “I release tension from my spine with every exhale.”