Yoga pose
Knees-to-Chest Pose is a simple lying-down shape that gently bends the hips and spine. It is often used near the start or end of practice to settle the body, soften the back and bring attention to the breath.
Typical hold: 5 to 10 slow breaths
Timing: Hold for 5 slow breaths · Stay for 30 to 60 seconds · Repeat 2 to 3 rounds with a pause between
This pose is small and familiar, but it is still worth doing with a bit of care. Rather than yanking the knees in, let the arms do only enough so the front of the hips can soften and the back body can spread into the floor. Some people prefer the knees close together, while others feel better with them slightly apart. Both are fine.
If your tailbone lifts off the floor when you hug the knees in, ease the thighs slightly away from you. The pose usually feels more releasing when the sacrum stays heavy.
If holding the shins feels cramped in the knees or hips, hold behind the thighs instead and keep the elbows soft.
Take the knees slightly wider than the torso if your belly, groins, or front hips need more room.
Keep one foot grounded and draw in one knee at a time if bringing both knees in feels too strong on the hips or lower back.
Lie on your back with knees bent and feet on the floor, hip-width apart. Rest your arms by your sides and breathe into the back of the body.
Use this if drawing the knees in feels too compressed or if getting the hips into deep flexion is uncomfortable.
Keep one foot on the floor, hug the other knee in, then guide it gently across the body into a small twist.
Use this if you want a similar quiet floor pose with less compression through the front of both hips at once.
One knee draws in while the other foot stays on the floor. This can feel steadier and gives you a clearer sense of each side.
With both knees held in, rock a small amount side to side to change the pressure across the back body.
The knees separate slightly to make more room through the belly and inner hips.
If this simple movement gives you sharp pain in the hip or lower back, or the discomfort lingers after you come out, stop and get individual guidance before repeating it.
No. The useful part is the gentle fold, not how close the thighs come in. If your lower back rounds sharply or the front of the hips pinches, keep the knees a little farther away.
Choose the place where your shoulders can stay relaxed and your breath stays easy. Many people feel best holding the shins, but behind the thighs is often more comfortable if the knees or hips feel crowded.
Either can work. Knees together may feel neat and contained, while a little space between them often gives the belly and groins more room. Use the version that lets the back body soften.
Yes, if it feels pleasant and controlled. Keep the rocking small rather than rolling onto the neck or shoulders. If the movement irritates your back, stay still and breathe instead.
Usually it means you are pulling harder than you need to. Hold a little farther back on the legs and let the elbows soften. The pose tends to work better when the upper body stays quiet.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
