Knees to chest (hold)

Apanasana

Yogaeasytimedno equipment

Supine with both knees bent and hugged into the chest by the arms wrapped around the shins, while the head, shoulders and back stay on the floor.

How to do it

1. Lie on the back with legs extended.
2. Bend both knees and draw them toward the chest; feet leave the floor.
3. Wrap the arms around the shins (or hold the shins/knees) and gently pull the thighs toward the torso.
4. Back of the head, shoulders and back stay on the floor; low back and sacrum stay down or lift only slightly; neck relaxed, gaze up.

Muscles worked

Supporting: lower back, glutes