APANASANA
(knees to chest pose; wind relieving pose)
Apanasana stimulates the digestive organs by gently compressing the abdomen as you draw the thighs to the torso, mindfully moving the spine toward the bed and softly inviting the chin to descend toward the chest to lengthen the back of the neck. While drawing the thighs to the torso, wrap the arms around the calves and allow a reassuring massage to the abdominal organs to stimulate the internal organs as you breathe diaphragmatically (taught in our classes).
Apanasana, wind relieving posture, helps move toxins downstream (Apana vayu) and releases residual stress from the body after sleeping (can also practice before bed to release gas/bloating). Apanasana stretches and eases tension in the lower back and massages the abdominal organs. This pose reduces bloating, improves circulation, and rebalances your energy. It can help improve flexibility and improve circulation to the hips and legs. It is a wonderful way to restore flexibility in your low back muscles following an afternoon of gardening or housework or after a day at the computer. As a range of motion exercise, Apanasana helps reduce stiffness associated with spinal arthritis and/or spinal stenosis. For people who have osteoarthritis, range of motion exercises can help lubricate the joints, increase blood flow, and deliver nutrients to the problem area.
*If you have an injury or illness, consult with a health care professional before attempting.
Some benefits:
Releases residual stress from the body after sleeping.
Stretches and eases tension in the lower back.
Massages abdominal organs.
Relieves gas.
Stimulates digestion.
Calms the mind.
Balances your energy.
How to Do Apanasana (Steps):
Lie on your back with your knees bent, feet on the bed, and legs parallel to each other.
Exhaling, lift your feet from the bed as you draw the thighs to your torso.
Wrap your hands or forearms around the shins.
As you exhale, draw the thighs closer to the chest.
Keeping the neck and shoulders relaxed, invite your chin to descend toward the chest.
Hold the pose for a few breaths.
Inhale, releasing your body back to position #1.
Extend the legs and arms on the bed.
Relax and breathe. Repeat a few more times.
Contraindications (as always, consult with your doctor about restrictions):
Hernia
Recovering from abdominal surgery
Spine, hip, or knee injury
Pregnant woman after first trimester
Remember, wake up with INTENT for this day to be open and inspired!
Namaste
Jeanne