Knee to chest yoga pose (Apanasana)
- STEP BY STEP INSTRUCTION
- MODIFICATION AND VARIATION
- TRY IT OUT
- Stretches and stabilizes the pelvis and low back and can reduce lower back pain.
- Reduces excessive anger, excitement, anxiety and high blood pressure.
- Helps with muscle guarding, hyperlordosis, sciatic nerve impingement muscle spasm, spinal stenosis, and disc herniation.
- Strengthens lower back muscles
- Improves flexibility of upper back and spine
- Massages abdomen and pelvic muscles
- Improves function of colon
- Remedy for painful wind and constipation
- Massages reproductive organs
- Lie on your back and bending your knees place your feet on the floor.
- Inhale lifting the feet off the floor drawing the knees towards your body.
- Wrap your hands or forearms around the shins.
- Exhale and squeeze the knees to be pressed against the chest.
- Keeping the neck and shoulders relaxed tuck your chin to chest.
- Hold the pose for a few minutes as long as it’s comfortable.
- Exhale releasing your legs and arms.
- Extend the legs and arms on the floor.
- Relax for a minute and repeat the asana for at least six times.
Modification and variation of knee to chest yoga pose (Apanasana)
- Pressure on the abdomen can be avoided by placing a thin blanket on the tummy to avoid uneasiness.
- Pressure on the lower back too can be avoided by placing a blanket on the floor for extra support.
- If one finds lifting of the neck and chest is difficult, one can avoid this and ensure the thighs and knees are pressed hard on the abdominal area and remain here for a longer time.
- One can use a bolster to be placed below the neck if after lifting the balance is unstable.
- If one finds lying down for this pose causes uneasiness in breathing or around the neck, then a simple way to start with this pose is to be seated and fold the knees and bring it to the chest and balance the body . The feet should be in air and not to be placed on the ground.Even this pose with help in releasing the wind/gas.
Precaution of knee to chest yoga pose (apasana)
- Lie on your back with your knees bent and your feet flat on the floor.
- Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back).