How to get into Knees to Chest

• Corpse PoseHug knees into chest
• Supine TwistBring knees back to center
• Happy BabyHug knees in
• BridgeLower hips, hug knees in
• WheelTuck chin, lower down, hug knees in
• BoatRoll down, hug knees in
• FishRelease, hug knees in
• PlowRoll down, hug knees in
• Legs Up the WallBend the knees, hug them in
• Reclined Bound AngleDraw the knees in, hug them

Where Knees to Chest flows next

• Supine TwistDrop knees to the right
• Happy BabyHold outer feet, knees wide
• BridgePlant feet, lift hips
• Corpse PoseRelease legs long
• BoatRock up to balance on sit bones
• Easy SeatRock up to sit
• Shoulder StandRoll back, extend the legs up
• Legs Up the WallLift the legs up the wall
• Reclined Bound AngleSoles together, let the knees open
• Reclined Hand-to-Big-ToeStraighten the right leg up, the other long

Flows with Knees to Chest

• BedtimeBefore sleep · about 7 minChild’s pose, twists, reclined bound angle and legs up the wall, then rest. PlaySteps and poses
• Back CareGentle · about 12 minTwists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back. PlaySteps and poses
• Core StrengthStrong · about 12 minPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Evening Wind-DownGentle · about 16 minSeated, kneeling and lying down: twists, folds, child’s pose, legs up the wall and a long savasana. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Knees to Chest.