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John Kraijenbrink (Dutch Smiling Yogi) performing knee to chest pose; an asana that relieves low back pain

Reclined Knee to chest pose – Supta Ardha Apanasana

Knee to chest pose – Supta Ardha Apanasana is an asana I always use when I’m struggling with low back pain. It’s a nice soft way to stretch out my low back. That’s also the reason I include it in my Thai Yoga massages and I start with this pose when I give a client a sports massage for low back pain. I prefer to stretch out the muscles first, before I start massaging them.

Reclined knee to chest pose seems to fit in every yoga practice you do. You can hold the posture for long periods of time in a yin class, it’s great to wake up your body in a very early vinyasa flow class of you can put it in demanding class after spending lots of time in back bends.

Getting into Reclined Knee to chest pose

  • Start laying down on your back
  • Bring your legs together
  • Bend your right knee and bring it to your chest
  • Hug your knee in your chest with both arms. Make sure your left leg doesn’t come of the floor
  • Keep your head resting on the floor
  • Stay in the pose for half a minute up until 5 minutes
  • Release and change sides

Benefits Reclined Knee to chest pose

  • Relieves low back pain
  • Relieves bloating and constipation
  • Beneficial for irritable bowel syndrome

Contraindications Reclined Knee to chest pose

  • Knee injuries
  • Herniated disc

Enjoy, be safe!

Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

You find more asanas in our Asana Database


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