Knee-to-Chest Pose Apanasana

1 min
29 score
4 kcal
Knee-to-Chest Pose
hourglass-icon 1 min
asana miniature
01:04
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

Favorable effect

  • Relaxes the back muscles
  • Improves mobility of the hip joints
  • Tones the organs of the abdominal cavity
  • Stimulates the intestines
  • Relieves constipation and bloating

Contraindications

Pregnancy
Menstruation

Technique of execution

Bend your legs. Grab your knees with both hands, and pull your thighs towards your belly. Relax. Stretch as far as is comfortable. Avoid pain. Press your head, shoulder blades, and pelvis into the floor. Breathe evenly. Focus on your breath. Then bring your legs and arms back down to the floor. Return to corpse pose.

Upload date:2024-05-22T18:55:56+03:00

What to do if it does not work out, as in the video

1
If you are unable grabbing your knees with your hands, use a strap.

Where can I meet

Lesson search
Challenges

Knee-to-Chest Pose occurs 49 times in 49 lessons

Theme Title Time
Blood Pressure 20 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision 90 min
Energy
Cheer U Up 90 min
90 min
Flexibility
Flexible Body 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Liver
Healthy Liver 20 min
20 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion 60 min
Digestion 90 min
Back 45 min
Back 90 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Aging 30 min
Aging 20 min
Aging 10 min
Aging 15 min
Aging 20 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Lungs 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Sports
Post-Run 60 min
60 min
Weight Loss
Weight Loss I 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Relax
Relaxation 90 min
90 min
Energy 20 min
Energy 30 min
Energy 30 min
Back 10 min
Joints 90 min
Productivity 90 min
Relax 90 min
Stress
Inner Harmony 90 min
90 min
Energy 90 min

Knee-to-Chest Pose occurs 88 times in 88 challenges

Theme Title Duration Day
Immunity 4 w. 3, 8
Flexibility
Flexible Body in 28 Days 4 w.
Day: 11, 19, 20, 22
4 w. 11, 19, 20, 22
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 10, 16, 20, 25, 28
4 w. 10, 16, 20, 25, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 1, 4, 8, 9, 22
4 w. 1, 4, 8, 9, 22
Stress
Anti-Stress in 28 Days 4 w.
Day: 9, 17
4 w. 9, 17
Depression
Overcoming Depression in 28 Days 4 w.
Day: 4, 10, 17, 25
4 w. 4, 10, 17, 25
Energy 4 w. 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 14, 15, 19
3 w. 14, 15, 19
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 1, 5, 9, 17
4 w. 1, 5, 9, 17
Balance
Improve Your Balance in 28 Days 4 w.
Day: 15, 23, 28
4 w. 15, 23, 28
Back
Royal Posture in 28 Days 4 w.
Day: 4, 13, 28
4 w. 4, 13, 28
Abs
6-Pack in 28 Days 4 w.
Day: 8, 17, 19, 25, 27
4 w. 8, 17, 19, 25, 27
Flexibility 4 w. 2, 5, 18, 24
Flexibility
Yoga Start in 7 Days 1 w.
Day: 4
1 w. 4
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 1, 4, 5, 7, 9
2 w. 1, 4, 5, 7, 9
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 2, 21
3 w. 2, 21
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 9, 11, 19, 20, 21, 25, 28
4 w. 9, 11, 19, 20, 21, 25, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 11
4 w. 11
Arms
Strong Arms in 28 Days 4 w.
Day: 25
4 w. 25
Legs 4 w. 10
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 10, 11, 21, 22, 23
4 w. 10, 11, 21, 22, 23
Lower back 4 w. 2, 6, 8, 12, 17
Relax
Relaxation in 28 Days 4 w.
Day: 3, 22
4 w. 3, 22
Arms
Strong Arms in 14 Days 2 w.
Day: 11
2 w. 11
Depression 2 w. 1, 2
Sleep 2 w. 9
Stress 2 w. 6
Lower back 2 w. 1, 2, 4, 11
Split
Side split in 14 Days 2 w.
Day: 14
2 w. 14
Split
Front split in 14 Days 2 w.
Day: 13
2 w. 13
Back 2 w. 9
Back
Healthy Spine in 14 Days 2 w.
Day: 2, 3, 5
2 w. 2, 3, 5
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 8
2 w. 1, 8
Flexibility 2 w. 11
Self-Esteem 1 w. 4
Back
Royal Posture in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy 2 w. 1
Glutes 2 w. 2
Legs 2 w. 11
Relax
Relaxation in 14 Days 2 w.
Day: 5
2 w. 5
Flexibility 3 w. 18
Stress
Anti-Stress in 21 Days 3 w.
Day: 13
3 w. 13
Split
Front split in 21 Days 3 w.
Day: 20
3 w. 20
Depression 3 w. 8, 9
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 15
3 w. 8, 15
Energy 3 w. 8
Sleep 3 w. 16
Back
Royal Posture in 21 Days 3 w.
Day: 1, 2, 16
3 w. 1, 2, 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 9
3 w. 9
Legs 3 w. 18
Self-Esteem 3 w. 4
Arms
Strong Arms in 21 Days 3 w.
Day: 18
3 w. 18
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 11, 18
3 w. 8, 9, 11, 18
Relax
Relaxation in 21 Days 3 w.
Day: 12
3 w. 12
Split
Side split in 21 Days 3 w.
Day: 21
3 w. 21
Back
Healthy Spine in 21 Days 3 w.
Day: 9, 10, 12
3 w. 9, 10, 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 5, 13
4 w. 5, 13
Energy 2 w. 10
Energy
Static complex in 21 days 3 w.
Day: 8, 15, 21
3 w. 8, 15, 21
Energy
Static complex in 28 days 4 w.
Day: 1, 7, 10, 13, 15, 18, 20
4 w. 1, 7, 10, 13, 15, 18, 20
Stress 1 w. 1, 7
Stress 2 w. 8
Stress 4 w. 4, 24
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 4, 7
1 w. 1, 4, 7
Back 2 w. 1
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 2, 4, 9, 17, 21
3 w. 1, 2, 4, 9, 17, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 1, 10, 13, 21, 28
4 w. 1, 10, 13, 21, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 1, 32, 37, 55, 57, 66, 67, 78
12 w. 1, 32, 37, 55, 57, 66, 67, 78
Split
Front split in 28 Days 4 w.
Day: 18, 21
4 w. 18, 21
Split
Side split in 28 days 4 w.
Day: 11
4 w. 11
Split
Side split in 35 days 5 w.
Day: 25
5 w. 25
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 9, 20
3 w. 9, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 11, 17
4 w. 11, 17
Joints 2 w. 8
Joints
Hip Opening in 21 Days 3 w.
Day: 4, 9
3 w. 4, 9
Joints 4 w. 5
Harmony 3 w. 14
Cardio 1 w. 2
Productivity 2 w. 10
Productivity 3 w. 5, 19
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 12, 16
4 w. 12, 16
Productivity 5 w. 1, 25
After Pregnancy 2 w. 12
After Pregnancy 3 w. 18
After Pregnancy 4 w. 1
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
4
Stamina
2
Focus
5
Strength
1
Mobility
9
Balance
8

Popularity 88 out of 442

Rarely used
in ready-made lessons
49 lessons
Often used
in ready-made courses
88 challenges

Where can I meet

Lesson search
Challenges

Knee-to-Chest Pose occurs 49 times in 49 lessons

Theme Title Time
Blood Pressure 20 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Vision 90 min
Energy
Cheer U Up 90 min
90 min
Flexibility
Flexible Body 45 min
45 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Liver
Healthy Liver 20 min
20 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion 60 min
Digestion 90 min
Back 45 min
Back 90 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Aging 30 min
Aging 20 min
Aging 10 min
Aging 15 min
Aging 20 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Lungs 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Sports
Post-Run 60 min
60 min
Weight Loss
Weight Loss I 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Relax
Relaxation 90 min
90 min
Energy 20 min
Energy 30 min
Energy 30 min
Back 10 min
Joints 90 min
Productivity 90 min
Relax 90 min
Stress
Inner Harmony 90 min
90 min
Energy 90 min

Knee-to-Chest Pose occurs 88 times in 88 challenges

Theme Title Duration Day
Immunity 4 w. 3, 8
Flexibility
Flexible Body in 28 Days 4 w.
Day: 11, 19, 20, 22
4 w. 11, 19, 20, 22
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 10, 16, 20, 25, 28
4 w. 10, 16, 20, 25, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 1, 4, 8, 9, 22
4 w. 1, 4, 8, 9, 22
Stress
Anti-Stress in 28 Days 4 w.
Day: 9, 17
4 w. 9, 17
Depression
Overcoming Depression in 28 Days 4 w.
Day: 4, 10, 17, 25
4 w. 4, 10, 17, 25
Energy 4 w. 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 14, 15, 19
3 w. 14, 15, 19
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 1, 5, 9, 17
4 w. 1, 5, 9, 17
Balance
Improve Your Balance in 28 Days 4 w.
Day: 15, 23, 28
4 w. 15, 23, 28
Back
Royal Posture in 28 Days 4 w.
Day: 4, 13, 28
4 w. 4, 13, 28
Abs
6-Pack in 28 Days 4 w.
Day: 8, 17, 19, 25, 27
4 w. 8, 17, 19, 25, 27
Flexibility 4 w. 2, 5, 18, 24
Flexibility
Yoga Start in 7 Days 1 w.
Day: 4
1 w. 4
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 6, 14
2 w. 6, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 1, 4, 5, 7, 9
2 w. 1, 4, 5, 7, 9
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 2, 21
3 w. 2, 21
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 9, 11, 19, 20, 21, 25, 28
4 w. 9, 11, 19, 20, 21, 25, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 11
4 w. 11
Arms
Strong Arms in 28 Days 4 w.
Day: 25
4 w. 25
Legs 4 w. 10
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 10, 11, 21, 22, 23
4 w. 10, 11, 21, 22, 23
Lower back 4 w. 2, 6, 8, 12, 17
Relax
Relaxation in 28 Days 4 w.
Day: 3, 22
4 w. 3, 22
Arms
Strong Arms in 14 Days 2 w.
Day: 11
2 w. 11
Depression 2 w. 1, 2
Sleep 2 w. 9
Stress 2 w. 6
Lower back 2 w. 1, 2, 4, 11
Split
Side split in 14 Days 2 w.
Day: 14
2 w. 14
Split
Front split in 14 Days 2 w.
Day: 13
2 w. 13
Back 2 w. 9
Back
Healthy Spine in 14 Days 2 w.
Day: 2, 3, 5
2 w. 2, 3, 5
Joints
Healthy Joints in 14 Days 2 w.
Day: 1, 8
2 w. 1, 8
Flexibility 2 w. 11
Self-Esteem 1 w. 4
Back
Royal Posture in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Energy 2 w. 1
Glutes 2 w. 2
Legs 2 w. 11
Relax
Relaxation in 14 Days 2 w.
Day: 5
2 w. 5
Flexibility 3 w. 18
Stress
Anti-Stress in 21 Days 3 w.
Day: 13
3 w. 13
Split
Front split in 21 Days 3 w.
Day: 20
3 w. 20
Depression 3 w. 8, 9
Joints
Healthy Joints in 21 Days 3 w.
Day: 8, 15
3 w. 8, 15
Energy 3 w. 8
Sleep 3 w. 16
Back
Royal Posture in 21 Days 3 w.
Day: 1, 2, 16
3 w. 1, 2, 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 9
3 w. 9
Legs 3 w. 18
Self-Esteem 3 w. 4
Arms
Strong Arms in 21 Days 3 w.
Day: 18
3 w. 18
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 8, 9, 11, 18
3 w. 8, 9, 11, 18
Relax
Relaxation in 21 Days 3 w.
Day: 12
3 w. 12
Split
Side split in 21 Days 3 w.
Day: 21
3 w. 21
Back
Healthy Spine in 21 Days 3 w.
Day: 9, 10, 12
3 w. 9, 10, 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 5, 13
4 w. 5, 13
Energy 2 w. 10
Energy
Static complex in 21 days 3 w.
Day: 8, 15, 21
3 w. 8, 15, 21
Energy
Static complex in 28 days 4 w.
Day: 1, 7, 10, 13, 15, 18, 20
4 w. 1, 7, 10, 13, 15, 18, 20
Stress 1 w. 1, 7
Stress 2 w. 8
Stress 4 w. 4, 24
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 1, 4, 7
1 w. 1, 4, 7
Back 2 w. 1
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 1, 2, 4, 9, 17, 21
3 w. 1, 2, 4, 9, 17, 21
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 1, 10, 13, 21, 28
4 w. 1, 10, 13, 21, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 1, 32, 37, 55, 57, 66, 67, 78
12 w. 1, 32, 37, 55, 57, 66, 67, 78
Split
Front split in 28 Days 4 w.
Day: 18, 21
4 w. 18, 21
Split
Side split in 28 days 4 w.
Day: 11
4 w. 11
Split
Side split in 35 days 5 w.
Day: 25
5 w. 25
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 9, 20
3 w. 9, 20
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 11, 17
4 w. 11, 17
Joints 2 w. 8
Joints
Hip Opening in 21 Days 3 w.
Day: 4, 9
3 w. 4, 9
Joints 4 w. 5
Harmony 3 w. 14
Cardio 1 w. 2
Productivity 2 w. 10
Productivity 3 w. 5, 19
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 12, 16
4 w. 12, 16
Productivity 5 w. 1, 25
After Pregnancy 2 w. 12
After Pregnancy 3 w. 18
After Pregnancy 4 w. 1
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 5
4 w. 2, 5
Урок 77 ( Knee-to-Chest Pose )

1 / 1 асан
asana
01:04
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00