How to Do Yoga Knees to Chest Pose - part of the women's fitness video series by GeoBeats. Hi, I'm Brenna, this is Heather. We're here at Bend Yoga Studio, and we're now going to demonstrate Apanasana, Knees to Chest Pose. So, as you exhale simply pull your knees in towards your chest and hug them in with your arms. And the next thing that you can do here is start to rock from side to side to side. It helps you start to massage the muscles around your spine. And as the hips and the spine begin to loosen up, hold the knees in tightly towards the chest, and then lift your forehead up to your knees curling in like a ball. And as you inhale relax your head back down on to the ground. And those are a little looser in the arms, you can wrap your arms all the way around your knees and grab hold of opposite elbows. Exactly. As you pull your knees in towards your chest thrust thrust your tailbone down towards the ground if you want even deeper stretch in your spine. Stay here somewhere between 3 and 10 breaths.