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