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Knees to Chest Pose
Knees to Chest Pose

Knees to Chest Pose

Apanasana (uh-pah-nah-suh-nuh)

Knees to Chest Pose

Benefits of Knees to Chest Pose

  • Strengthens the back and the abdominal muscles
  • Cares for healthy joints
  • Improves blood circulation in the legs
  • Relaxes
  • Propagates one’s consciousness and awareness

Summary of Knees to Chest Pose

Knees to Chest Pose, or Apanasana, is a beginner pose which allows the practitioner to unwind and relax, especially after a long day when the legs feel painful and heavy. The pose, while taking the weight from the legs, focuses on the abdomen and the back, strengthening their muscles and other structures.

Knees to Chest Pose
Knees to Chest Pose

Knees to Chest Pose Tutorial

Knees to Chest Pose

1.) Lie flat on the mat, legs extended, arms resting passively on both sides of the trunk, eyes gazing up at the ceiling.

Knees to Chest Pose

2.) Bend the knees and bring them up to the trunk. Press the thighs onto the abdomen and support that by grabbing each shin with each hand. The feet remain lengthened yet slightly flexed.

Knees to Chest Pose
Knees to Chest Pose

Health Benefits of Knees to Chest Pose

CHEST POSE For strengthening the back and the abs

While focusing on relaxing the rest of the body, the Knees to Chest Pose puts pressure onto the abdomen and the back, generating strength in their muscles.

CHEST POSE For letting the legs unwind

Knees to Chest Pose is a great relaxer for tired legs, especially after a long, active day. It lets go of their heaviness, pain or the feeling of fullness as well as it improves their circulation.

CHEST POSE For relaxation of the whole body

Knees to Chest Pose provides a very pleasant relaxation for the whole body. It is a perfect element of a relaxing, unwinding routine. Furthermore, it releases tension and pain in the body, especially the back which only adds to the calming feeling.

CHEST POSE For consciousness and awareness

Being a potent Pitta and Manipura Chakra stimulant, the Knees to Chest Pose propagates consciousness and self - awareness what is extremely important in today’s life. Moreover, it gives one time to reflect and go over any ongoing dilemmas and approach them wisely.

Contraindications & Cautions

  • Back/neck/knee injury
  • Severe migraines
  • Poorly controlled blood pressure problems

Modifications & Deepening the Pose

Knees to Chest Pose Variation for a deeper leg stretch

Starting from the standard Knees to Chest Pose, let go of one of the legs and extend it forward until it rests calmly on the ground, the foot lengthened, the toes pointing forward. At this point hug the bent leg closer to your torso and bring your forehead to its knee, deepening the stretch. This variation allows a better and more precise leg stretch.

Knees to Chest Pose Variation for a deeper leg stretch with a strap

Getting halfway through Step 2 from the Knees to Chest Pose Tutorial, place the strap stabilizing it between your back at the middle back area and the bent leg’s shin. The second leg remains extended as in the Variation described above. Lie your back carefully on the ground while the arms rest passively on both sides of the body, eyes gazing up at the ceiling. Relax and enjoy the deepened stretch.

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