Laying Knees to ChestSave PDF
Apanasana
ah-pahn-AH-suh-nuh
Releases lower back and hips
Stimulates digestion and elimination
Calms the mind and grounds energy
How to perform Laying Knees To Chest
- Lie on your back with your legs extended and arms by your sides.
- With an exhale, bend both knees and draw them toward your chest.
- Wrap your arms around your shins or place your hands on your knees.
- Relax your shoulders and gently rock side to side if desired.
- Hold the pose and take slow, deep breaths.
- Release your legs with an exhale and return to the starting position.
Alignment cues
- Keep head and sacrum on floor · Draw knees toward chest
- Relax shoulders · Flex feet · Keep elbows soft
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Laying Knees To Chest (Apanasana in Sanskrit) is a yoga pose that belongs to the breathing exercises and supine and warm-ups categories. This asana targets glutes & hip flexors, and also involves lower back muscles. Laying knees to chest stimulates digestion and elimination; releases lower back and hips and also calms the mind and grounds energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
