Apanasana — Knees-to-Chest Pose

Apanasana — Knees-to-Chest Pose (अपानासन)

Apanasana, from the Sanskrit apana (downward breath, linked to elimination) and asana (pose), is the "wind-releasing pose." Lying on the back, knees are drawn toward the chest and held by the hands. A fundamental transition and resting pose, often used between intense poses or at the end of practice before Savasana.

Therapeutic Benefits

• Lower back release — hip flexion decompresses lumbar vertebrae and relaxes paraspinal muscles.
• Digestive organ massage — gentle abdominal compression stimulates digestion and relieves bloating.
• Intestinal gas release — hence its popular name "wind-releasing pose."
• Nervous system soothing — the secure fetal position activates the parasympathetic system.

Step-by-Step Instructions

Step 1 — Lying Position

Lying on back, both knees bent, feet on floor.

Step 2 — Flexion

Draw both knees toward chest. Wrap arms around them or place hands on shins.

Step 3 — Rocking

Gently rock side to side to massage sacrum and lower back. You can also make small circles with knees.

Step 4 — Static Hold

Stay still, draw knees closer to torso on each exhale. Chin stays neutral or slightly tucked.

Breathing and Duration

5 to 10 breaths. Rocking can last 1 to 2 minutes. Exhale drawing knees in, inhale releasing slightly.

Contraindications

• Advanced pregnancy (abdominal compression)
• Recent abdominal surgery
• Inguinal hernia

Modifications

• Beginner: one knee at a time for sensitive backs.
• Variation: add a twist by letting knees drop to one side.

Target Audience

Universal. Particularly valuable for chronic low back pain, digestive issues, stress, and as a transition pose in any yoga sequence.