Knees to Chest Pose (Apanasana): A Simple Fix for Back Pain Relief

Do you ever feel like your lower back just needs a break? I’ve been teaching yoga for over a decade, and one of my go-to poses for relieving tension is Knees to Chest Pose, also known as Apanasana. 

When I first started practicing, I underestimated this simple pose. But with time, I discovered how powerful it really is.

This pose helped me release lower back pain and stress after long teaching days. Based on my experience and training, I often include it in both beginner and advanced classes. 

Let’s break down what makes this pose so calming and helpful—both for your body and your mind.

What Does the Mean of Knees to Chest Pose (Apanasana)?

Apanasana comes from the Sanskrit words “Apana,” meaning downward-moving energy, and “Asana,” meaning pose or posture. 

In yoga, Apana is one of the five vital life forces, responsible for elimination and grounding energy.

So, when you bring your knees to your chest, you’re helping your body let go—physically and emotionally. 

This gentle pose supports digestion, helps relieve bloating, and encourages relaxation. It’s often used near the end of a yoga session to calm the body and mind.

Warm-up Exercises

Before you do Apanasana, warm up your body with these light stretches:

1. Cat-Cow Pose: Loosens the spine and warms up your back.

2. Seated Forward Bend (Paschimottanasana): Gently stretches the lower back and hamstrings.

3. Supine Twist: Releases the spine and preps the body for deeper relaxation.

4. Bridge Pose (Setu Bandhasana): Opens the hips and strengthens the lower back.

These warm-ups get your body ready so you can fully enjoy Apanasana without discomfort.

How to Perform Knees to Chest Pose (Apanasana)

Here’s a step-by-step guide for doing Apanasana safely:

Lie Down: Start on your back on a yoga mat. Keep your spine straight.

Bend the Knees: Slowly bring your knees toward your chest.

Hug the Knees: Wrap your arms around your shins or grab opposite elbows.

Relax the Shoulders: Keep your shoulders relaxed and neck soft.

Breathe Deeply: Inhale slowly through your nose. Exhale while gently hugging the knees closer.

Hold the Pose: Stay here for 5–10 deep breaths (about 30 seconds to 1 minute).

You can rock gently from side to side for a light massage on the lower back.

Here’s a video that explains this yoga pose in more detail.

Physical Benefits

The Knees to Chest Pose offers many benefits for the body:

• Eases Lower Back Pain: Gently stretches and relieves tension in the lower spine.

• Improves Digestion: The pressure on the abdomen helps stimulate digestion and reduce gas or bloating.

• Supports Hip Flexibility: Encourages soft hip movements without strain.

• Relieves Constipation: Helps move things along in the digestive tract.

• Boosts Circulation: Increases blood flow to the lower back and core.

It’s perfect after a long day of sitting or when your body needs a reset.

Mental Benefits

This pose not only helps your body—it calms your mind, too:

• Reduces Stress: Deep breathing while in the pose lowers stress hormones.

• Improves Sleep: Doing Apanasana before bed helps you fall asleep faster.

• Increases Mindfulness: Focuses your attention on breath and body.

• Relieves Anxiety: The inward motion brings a sense of safety and peace.

Many of my students say they feel instantly more grounded after just one minute in this pose.

Variations and Modifications

Apanasana is very beginner-friendly, but here are a few ways to adjust it for your needs:

Variations:

• One Knee at a Time: Hug one knee in while the other leg stays straight on the floor.

• Knees Apart: Bring knees wider than the chest to create more space.

• Add a Rocking Motion: Gently sway side to side for a back massage.

Modifications:

• Use a Strap: If your hands don’t reach around your knees, loop a yoga strap around the shins.

• Support Your Head: Place a folded blanket under your head for neck comfort.

• Add a Pillow Under Hips: If you have tight hips or back pain, this provides gentle elevation.

The goal is to feel supported and relaxed. Always listen to your body.

Safety Precautions

Even simple poses need to be done safely. Keep these tips in mind:

• Avoid Pregnant: Bringing knees into the chest can put pressure on the belly.

• Be Gentle on the Spine: Don’t force your knees in too tight if you have lower back issues.

• Go Slow After Eating: Wait 1–2 hours after meals to avoid stomach discomfort.

• Watch for Knee Pain: If you feel sharp pain in the knees, loosen your hold or try one leg at a time.

• Consult a Doctor: If you have a herniated disc or serious spine conditions, ask your doctor or yoga therapist first.

Always remember: yoga is about healing, not hurting.

Final Words

Knees to Chest Pose (Apanasana) may look simple, but it’s one of the most effective and relaxing poses in yoga. Whether you want to ease back pain, calm your nerves, or improve digestion, this pose has you covered.

As a yoga teacher, I’ve seen hundreds of students benefit from it—no matter their age or flexibility. It’s a gentle reminder that even the smallest actions can bring big healing.

So, next time you roll out your mat, take a moment to hug your knees to your chest. You might be surprised how much better you feel.

Sources:

Knees to chest pose – Apanasana – The Yoga Collective. (2020, April 10). The Yoga Collective.

Tran, P. (2023, November 10). How to do Knees-to-Chest pose in Yoga. EverydayYoga.com.