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How To Do Apanasana (Supine Knees To Chest Yoga Pose) – Step By Step Guide and Benefits.

Apanasana is a supine asana that is usually done towards the end of a yoga practice. Apana means “downward-moving life force” in Sanskrit, and asana means “position” or “posture” in English. This posture is supposed to aid in the movement of toxins downward, through, and out of the body, as the name suggests.

The yogi lies on his or her back and draws both knees in toward the chest, with the legs and feet together, to complete apanasana. In English, apanasana is also known as the knees-to-chest pose.

What Is The Benefits Of Apanasana

The benefits of Apanasana are closely tied to those of its variation, Pavanamuktasana (Wind-Relieving Pose): Excess digestive air, indigestion, bloating, flatulence, acidity, and constipation are all alleviated. Irritable bowel syndrome sufferers are frequently advised to take it.

The head is in a neutral position in apanasana, and the yogi attempts to press the spine into the floor from the base of the skull to the tailbone, creating stability and allowing more pressure to be applied to the legs. The yogi might retain the arms beside the body or bind the pose by wrapping the forearms across the tops of the legs and clasping the hands with the knees drawn into the chest. The increased blood flow to the lungs and internal organs, as well as the stimulation of the colon to evacuate gas and waste, is caused by the pressure in the chest and belly.

Purify & Rebalance

Apanasana is a gentle approach to re-establish correct flow and function in your torso’s organs. Your mind will begin to relieve its strains and tensions as you eliminate extra pressure from your digestive organs and lower back. This stance should be done first thing in the morning and last thing before bed. It’s a quick and easy approach to keep your body, mind, and spirit pure and balanced throughout the day!

How To You Do Apanasana

1. Start by lying down on your back, knees and arms extended.
2. Draw both of your knees to your chest as you exhale. Make a fist and wrap your hands around them. Wrap your forearms around your shins and grip each elbow with the opposing hand if feasible.
3. Maintain a flat back on the mat. Allow your shoulder blades to fall toward your waist as you relax. Increase the width of your collarbones.
4. Draw your tailbone and sacrum down toward the mat to further stretch your spine.
5. Softly rock back and forth or side-to-side for a light spinal massage if it is comfortable for you.
6. Tuck your chin in slightly and look along your body’s center line.
7. Hold the position for up to one minute. Maintain a smooth and uniform breathing pattern.
8. Release and extend both legs along the floor with an exhalation, then rest. Rep up to six times more.

Step by step tutorial: Apanasana

Cautions

If you’re recovering from abdominal surgery or a hernia, apanasana (or supine knee to chest pose) isn’t for you. If you have a spinal, knee, or hip ailment, stay away from apanasana (knees to chest yoga pose). Do not elevate your head if you have a neck injury (see Modifications & Variations, below). After the first trimester, pregnant women should avoid doing this pose. Always stay within your capabilities and restrictions. Before doing yoga, see your doctor if you have any medical problems.

Variations and Modifications

• Apanasana is suitable for all levels of practitioners, from beginners to advanced. When conducted, there should be no pain and only minor discomfort. If you need to adjust the pose to make it more comfortable, consider the following easy alterations to discover a variation that suits you best:
• When you’re in full position, bring your nose to your knees to deepen the stretch.
• If you have a huge stomach or chest, clasping both hands over your legs may be tough. Instead, pull each knee to the side of your body, toward each armpit on the same side. Instead of clasping your legs directly over your chest, grab your shins with both hands.
• Wrap a yoga strap around the soles of your feet with your knees bent if holding onto your shins is still tough. To help drag your knees in closer, grab the strap with both hands.

Tips

• Apanasana (knees to chest yoga pose) is a relaxing and soothing pose. When performing this stance, keep the following information in mind:
• Continue to stretch your spine down the floor all the way to your tailbone. Allowing your buttocks and hips to lift from the mat is a bad idea. Having a long spine is more important than tucking your knees toward your chest.
• Place a firm blanket beneath your head if you are experiencing any soreness in your head or neck.

The Bottom Line

Apanasana (knees to chest yoga pose) is best performed as a passive stretch, meaning the legs and hips should be as relaxed as possible. Because it permits the natural chain reaction from the thigh to the hip to the low back to occur, this may help you achieve excellent spinal flexion.

To put it another way, when you bring your thigh to your chest, the bottom of your pelvis should lift slightly. This pulling will most likely continue up your spine until it reaches your lumbar spine.

If you’re having difficulties obtaining that lift in your lower pelvis, try putting a small towel or folded blanket beneath your sacrum to help you get started in the right direction.

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