Seated Knee To Chest Pose

This is also a very good pose to stretch the hips and knees as well as strengthening the back and chest. The act of bring your knee towards the chest, stimulates the abdomen, thus improving the function of digestion and elimination. It can be a good alternative to seated poses.

Ensure that foot of the leg remains flat on the floor while you lift the other leg. Your shoulders should be relaxed throughout the pose.


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If you suffer from lower back problem, you need not arch your back. Be cautious if you have problems with your hips.

  • How it is to be done – Sitting in a chair.
  • Suitable for – Everybody.

Steps - Actual procedure for that asana.

  1. Start with seated mountain pose.
  2. Interlock your fingers under your right thigh.
  3. Press your sitting bones into the chair and let the crown of your head point straight towards top.
  4. Keep your shoulders in downward relaxed position.

  5. Bring your right knee towards the chest.
  6. Inhale as you arch your back and raise your head upwards. Keep the back of the neck long.
  7. You can maintain the pose for 15 to 30 seconds and exhale while coming to seated mountain pose.
  8. You can repeat the steps 2 to 7 with your other side.

Benefits to body parts -

It stretches your hips and thighs, strengthens the back and opens the chest. When you bring your knee towards the chest, abdomen area is stimulated, which improves digestion and elimination. Basically it can be beneficial to people who are in sitting jobs.

Precautions -

Problem with hips or lower back and in case of spinal injury.

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