Apanasana (Knees to Chest)
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Yoga Techniques and Fitness
Overview
In this lesson, we present Apanasana (Knees to Chest Pose), a foundational posture for releasing tension and supporting digestion.
Objective
Become familiar with alignment, variations, and therapeutic applications of Apanasana.
What You'll Get
You'll learn how to cue this pose safely and effectively, whether using it as a warm-up, cool-down, or therapeutic tool. We cover its effects on the low back, hips, and digestive system, and explore variations that address different needs — from gentle restorative versions to more active core-strengthening options. This is a versatile pose that works for nearly every student, and you'll gain clarity on how to adapt it for conditions like high blood pressure, low back pain, or menstrual discomfort.
Apanasana
Ardha Apanasana
Pavanmuktasana
“pavana” = wind
“mukta” = to liberate or to free
Wind-Relieving Pose
Apanasana
- Knees to Chest
- Also known as: Moving Outwards and Eliminating Force Posture
- Some sources refer to this pose as Apanasana and others call it Pavanmuktasana.
- Other sources designate Pavanmuktasana as the name for drawing in one knee and Apanasana as the name for drawing in both.
- Pavanmuktasana is also the name given to a joint freeing series used in yoga therapy.
Heart of Pose
- Forward Bend
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