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Knees-to-Chest | Apanasana
Knees-to-chest is a supine pose that relaxes the body as it stretches the spine and shoulders. It also opens the hips and helps relieve lower back pain.
Sanskrit: Apanasana
Drishti: forward or eyes closed
Counterpose: savasana
Materials
- Yoga mat
Instructions
- Lie down on your back with the legs extended.
- Bend your knees in toward your chest.
- Draw your knees together and wrap your arms around your legs. Hug your knees with both arms, grabbing both elbows.
- Sway or roll right and left to massage the lower back. Keep feet relaxed.
- Repeat several times and release slowly by bringing arms and legs down.
Notes
Preparatory poses: wind removing
Follow-up poses: happy baby, savasana