Apanasana (Knees To Chest Pose): Steps, Contraindications & Benefits

Image supply: Canva

Isn't it nice to have the ability to rejuvenate your self internally with out doing a lot however mendacity in your snug mattress?

If it sounds precisely what you might be in search of then Apanasana is what it is advisable attempt on.

Apanasana is a primary place within the supine place. It is commonly performed on the finish of again stretching poses. However, as an alternative of simply enjoyable the physique, it has many advantages.

All it’s important to do is lie in your again and push your knees as much as your chest. Wrap your arms round your shins and press your backbone towards the ground. It's so simple as it appears.

Apanasana which means

Apanasana consists of two Sanskrit phrases: "Apana" means "downward moving life force" and "Asana" refers to "pose".

Apana is considered one of 5 Prana which implies the alternative of Prana (upward flowing life pressure). "Prana" is described as a life-giving pressure, however "Apana" is an "eliminating force". Because of the eliminative properties of this pose, it helps in eradicating toxins from the physique and therefore the identify.

The high quality of toxin removing makes Apanasana a wind releasing pose. Apanasana helps create bowel actions within the Vata Dosha physique, which releases the surplus of Apan Vayu. For this purpose, Apanasana can also be known as Pawanmuktasana (fuel launch pose).

This pose is healthier recognized by its English identify which denotes the core of the pose i.e. H. The knee-chest pose.

Exercise directions from Apanasana

Apanasana exercise instructionsImage supply: Canva


  • Do not attempt apanasana with accidents to the neck, backbone, hips, or knees.
  • Avoid this pose after the primary trimester of being pregnant.
  • People recovering from stomach surgical procedure aren’t allowed to do that asana.
  • Skip this train in case you have a hernia.
  • Patients with migraines ought to keep away from this pose.

Preparatory poses

Prepare the physique for Apanasana by laying it on the ground. Lift one leg off the ground at a time and step by step improve the angles from 30 ° to 60 ° to lastly 90 °. This will loosen up the muscle groups of the ankles, thighs, calves, and toes.

Apart from that, carry out the next poses earlier than apanasana:

  • Supine Spine Twist Pose (Supta Matsyendrasana)
  • Half Wind Release Pose (Ardha Pawanamuktasana)

How To Do Apanasana (Steps)

  1. Lie in your again and bend your knees. Put your toes on the ground.
  2. Inhale and raise your toes off the ground and pull your knees in the direction of your physique.
  3. Wrap your palms or forearms round your shins.
  4. Exhale and squeeze your knees to press them towards your chest.
  5. Keep your neck and shoulders relaxed and tuck your chin towards your chest.
  6. Hold the pose for a couple of minutes so long as you might be snug.
  7. Exhale and let go of your legs and arms.
  8. Extend your legs and arms on the ground.
  9. Relax for a minute and repeat the asana a minimum of six occasions.

Follow up poses

  • Lying Bound Angle Posture (Supta Baddha Konasana)
  • Fish retaining (Matsyasana)
  • Corpsing (Savasana)


You can apply among the challenges to this pose for extra advantages. Try a few of these variations for Apanasana.

1. Pawanmuktasana

Pawanmuktasana as a variation of Apanasana.Pawanmuktasana as a variation of Apanasana. Image supply: Canva

In this variant, after reaching the Apanasana, attempt to raise your head and neck. Then pull your chin in the direction of your knees. With this variant, the neck muscle groups stay relaxed and the top stays calm.

2. Eka pada apanasana (half apanasana)

half apanasanaEka pada apanasana (half apanasana). Image supply: Canva

Here the practitioner lies on his again. Then convey one leg to your chest along with your knee bent. The palms are positioned across the shin whereas the knee is drawn to the chest. Then it’s repeated on the opposite leg.

3. Apanasana with rocking knees

This is a extra dynamic variant of Apanasana. It could be very soothing for again ache.

Lie in your again, bend your knees and relaxation your arms on them. Pull your knees in the direction of your chest, raise your toes and bend your elbows. Then, push your knees away out of your physique, straighten your arms, and maintain your toes on the ground. Repeat this knee motion forwards and backwards with the assistance of your arms.

4. Apanasana kneels aside variation

Apanasana knee apart variation.Apanasana knee aside variation. Image supply: Canva

From the straightforward apanasana, maintain your palms on every knee along with your fingers pointing in the direction of your shin. Keep your toes collectively and separate your knees. Now pull your knees in the direction of your chest and bend your elbows. Hold the pose or transfer your knees additional away and near your chest.

5. Apanasana massages the again

Perform the Apanasana on this variant after which therapeutic massage your again on the ground. Add the crawling of the shoulder blades to the motion of the again from left to proper.

Therapeutic makes use of

  • Apanasana helps with Back ache reduction.
  • It has the potential to Cure from constipation or irritable bowel syndrome (IBS).
  • It helps to get reduction from fuel, acidity, or abdomen issues.
  • Apanasana can also be useful in lowering it Menstrual cramps.
  • That pose too cures diabetes by stimulating the inner organs similar to urgent the pancreas.
  • People with hypertension Get reduction from this pose as properly.
  • It is useful in therapy cervical spondylitis.
  • Therapists advocate knees for chest posture to remedy stiffness within the neck, chest, or in stiff varicose veins.
  • Perform this pose too Align and proper the lowered shoulders.
  • Apanasana is a rest pose that soothes the backbone, which results in the nervous system, and calms the physique and thoughts. Therefore, it’s acts as a stress buster. .

Apanasana advantages

1. Strengthens the again

In this place, the muscle groups of the again expertise excessive strain when the knees are pulled in the direction of the chest. Along with the strain, the again is saved relaxed on the ground with an elongated again. It expands the again muscle groups and will increase their stamina, making them stronger.

2. Massages the stomach organs

The abs are additionally put beneath strain whereas holding the posture. It massages and gently presses the inner organs. This advantages the physique externally by strengthening the stomach muscle groups and anatomically enhancing the digestive system.

3. Improves blood circulation

The strain on the again and stomach helps convey the recent blood provide to those muscle groups and inner organs. The lively participation of the legs additionally brings the blood provide to the legs and ensures rest. Thus, Apanasana helps to enhance the blood circulation within the physique.

4. Revitalizes the reproductive organs

In addition to the abdomen, the pelvic ground muscle groups are additionally massaged. It stretches the groin and places strain on the inside thighs. This produces stress hormones in these areas and improves the blood provide to the reproductive organs. Hence, it gives an improved reproductive system.


Start your day with Apanasana on the mattress of your mattress or the mat on the ground and you’ll really feel rejuvenated all through the day.

It can also be helpful to get into the pose after an extended, onerous day. It is a should for eradicating fatigue, stress, toxins from the physique and getting evening's sleep.


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