Knee to Chest (Apanasana)
Knee to chest pose is a gentle restorative yoga posture that targets the lower back and hip flexors through a supine compression stretch. It involves drawing both knees to the chest while lying on the back, releasing tension in the lumbar spine and glutes.
How to do it
- Lie flat on your back with your legs extended and arms by your sides.
- Exhale and draw both knees toward your chest, wrapping your arms around your shins.
- Gently hug your knees in and rock lightly side to side to massage the lower back.
- Keep your head flat on the mat and your shoulders relaxed.
- Hold the position for 30-60 seconds, then slowly release your legs back to the mat.
Form cues
- Keep your head and shoulders flat on the mat.
- Exhale as you pull your knees toward your chest.
- Wrap arms around shins to deepen the stretch.
- Relax your neck and jaw.
- Move gently to avoid straining your back.
Breathing: Exhale deeply as you draw your knees in to help your muscles release tension.
Common mistakes
- Lifting the head: This strains the neck muscles instead of relaxing the spine.
- Holding your breath: This prevents your muscles from fully relaxing into the stretch.
- Pulling too aggressively: This can cause overstretching and discomfort in the lower back.
- Tensing the shoulders: This creates unnecessary tension in your upper body.
Muscles worked
Primary: abs. Secondary: lower back, glutes, hip flexors.
Suggested sets & reps
Get fitter
2 sets x 60 seconds, rest 30s
Lose weight
2 sets x 60 seconds, rest 30s
Build muscle
2 sets x 60 seconds, rest 30s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have recent back or hip injuries, check with a professional before starting.
- If you feel sharp or shooting pain during the stretch, ease off immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this daily, especially after long periods of sitting or before bed to help relax.
What if I feel pain in my lower back?
Stop immediately. If you feel sharp pain, ease off and try a gentler movement like a pelvic tilt.
Can I do this if I'm not flexible?
Yes, this is a beginner-friendly movement. Just pull your knees in as far as feels comfortable.