Apanasana yoga is also known as knees to chest pose, and this almost describes that it is a simple but effective yoga asana and people who are beginners and never practised Apanasana yoga or any yoga asana before can start with such simple yoga asanas.
Apanasana yoga is a really good yoga posture to force moving around and to expel toxins and waste from your system. Apanasana yoga is also known as wind relieving pose or eliminating force posture.
Apanasana Steps for you to Practise it Correctly:
Steps 1: Lay down on your back; shoulders and back should touch the ground.
Steps 2: Lift buttocks off the floor; neck and head should relax.
Steps 3: Pull your knees close to your chest.
Steps 4: Lock your knees with your hands.
- You will start with a neutral position, which means just lay down on your back on the yoga mat. Your spine should be in a neutral position.
- Then, once you are in this position, ready to kick start your day by practising Apanasana steps, try to bend your knee close to your chest. Your fingers should be on the shin just below your knee.
- After this you need to straighten your left leg and then bring your left foot back near your knee.
- While practising Apanasana steps, you feel that the left heel has reached away from your left hip socket, which is creating space between your hip and femur.
- You need to hug your right knee towards the center of your chest or towards the armpit area.
- When you are practising Apanasana steps, you need to use your biceps to pull, and your neck and shoulder should be in a relaxing mode.
- Make sure that your shoulders are widening across the front of your chest. And your shoulders should be drawn away from your ears.
- While practising Apanasana steps, you will feel your lower back pressing into the earth. So, you need to make some space between each vertebra on the backside of your lower spine.
- Every time you inhale, you feel that your belly is pressing against your thigh.
- And, when you exhale while practising Apanasana steps, you will feel that your belly withdraw away from the thigh while exhaling.
- While practising Apanasana steps, you need to pull over your shoulder blades downwards on your back. And try to feel your lower trapezius and engage your trapezius muscles.
- While practising Apanasana steps, slowly bring your pubic bone towards the belly button, lengthening your lower back. Do not put weight on your neck and place less minimum weight on the back of your head.
Apanasana steps are easy for anyone who is following every step carefully: when you know what you are doing you do it at ease, and the chances of any mishaps also decrease.
Now, let’s discuss some of the variations you need to make while practising Apanasana steps like you can add massage here by either rolling up and down your spine or by rolling side to side.
6 Amazing Apanasana Benefits:
- Apanasana benefits your lower back and pelvis by giving a nice stretch and by stabilizing it and your back and reduces the back pain problem.
- Apanasana benefits people who are suffering from high blood pressure.
- Deal with excess anger, excitement and anxiety.
- Apanasana benefits your body to deal with hyper-lordosis.
- Apanasana benefits your body to deal with muscles guarding.
- Your body to deal with sciatica nerve impingement.
People with knee problems should avoid clasping their knee or shin; instead, they can go for an alternative like they can clasp their hamstring of the bent leg. While practising Apanasana steps make sure you follow every Apanasana steps we mentioned above to avoid any mishap or injuries. This will also help you achieve maximum benefits while practising Apanasana yoga.