What is Apanasana?
Apanasana is a relaxing supine asana often performed at the end of a yoga sequence. Apana is Sanskrit for “downward-moving life force” and asana means “pose” or “posture.” As the name implies, this posture is thought to help move toxins downward, through and out of the body.
What are the benefits of Apanasana?
Apanasana (Wind-Relieving or Knees to Chest Pose)
- 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.
How do I learn Apanasana?
Relax and soften the shoulders.
- Let your head and entire body sink down into the mat.
- Place your hands on the knees, fingers pointing towards your feet.
- Continue this movement on your breath. To release, exhale and slowly bring the feet down to the mat. Relax here, or extend the legs on the floor.
How can you modify the bridge pose?
3 Ways to Modify Bridge Pose
- If your knees splay open, compressing your low back … Try hugging a block between your inner thighs.
- If your shoulders are tight … Try holding a strap between your hands.
- If the back of your neck flattens, or if you have a neck injury … Try placing a rolled-up hand towel under your neck.
What is the duration of child pose?
Stay anywhere from 30 seconds to a few minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
How do restorative poses affect the nervous system?
Restorative yoga is a powerful antidote to stress because it down-regulates the sympathetic nervous system and up-regulates the parasympathetic nervous system, which is responsible for rest, digestion, energy conservation and slowing the heart rate.
What type of exercise is knee to chest?
The knee to chest stretch is used to stretch your hip and low back (lumbar spine) muscles. It should also help relieve pressure on spinal nerves by creating more space for those nerves as they exit the spine. Start on your back. Gently pull one knee towards your chest, using your hands to hold your leg in the stretch.