Knees-to-Chest Pose anatomy

Knees-to-Chest Pose · Apanasana · Tư thế xả hơi (Ôm gối)

Knees-to-Chest Pose mainly works biceps brachii; it stretches gluteus maximus, erector spinae, multifidus, quadratus lumborum.

Opening the 3D model…

Lie on your back and hug both knees into the chest. The lower back lengthens and settles into the floor while the glutes and lower back stretch gently.

Muscles in this pose

Working (contracting): Biceps brachii

Stretching: Gluteus maximus, Erector spinae, Multifidus, Quadratus lumborum, Quadriceps

Why these muscles work or stretch

• Biceps brachii · Working (contracting): Hugs the knees to the chest
• Gluteus maximus · Stretching: Hips deeply flexed
• Erector spinae · Stretching: Mainly in the lower back
• Quadriceps · Stretching: Knees deeply bent

Practice cues

• Draw the knees in with the arms, not the abs
• Let the sacrum settle into the floor
• Rest the shoulders and head on the floor

Benefits

• Gently stretches the low back and glutes
• May help ease low back tension after backbends
• Relaxing; works well as a resting pose

Cautions / contraindications

• In pregnancy, don't hug the knees tight; take them wide
• Take care with knee pain; hold behind the thighs, not the shins
• Avoid after recent abdominal or hip surgery

Easier variations

• Hug one knee at a time, the other leg straight or foot on the floor
• Loop a strap behind the thighs if the hands don't reach

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Happy Baby Pose Ananda Balasana
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana
• Child's Pose Balasana
• Hand-Under-Foot Pose Padahastasana
• Wide-Knee Child's Pose Adho Mukha Virasana
• Standing Forward Fold Uttanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)