Knee To Chest Pose
Knee To Chest Pose (Apanasana)
‘It’s not yoga until someone farts in this pose.’
A Bikram teacher I had in the 90s would say that.
Apanasana, also called ‘Wind Relieving Pose’, is a great beginners pose that everyone can benefit from.
I like to sequence this pose in the beginning or end of a private yoga session.
DIRECTIONS
DIRECTIONSFrom SAVASANA draw one knee towards you, interlacing fingers below the front of the knee. Inhale.
Exhale and draw it slightly closer.
Take a few breaths and repeat other side.
If you want a deeper stretch, extend through the heel of your long leg and flex its foot.
*If you know your knee does not like acute bends, interlace fingers behind/under your knee.
*If your low back is bothering you, keep the opposite leg (in this example, the left leg) bent, left foot on the floor.
BENEFITS
Stimulates digestion
Relieves tension in the low back and mild low back pain
Relieves bloating and gas
VARIATIONS
Hug both knees at once.
Massage the low back by circling the knees as a unit, in both directions.
With one knee in each hand, circle the knees. I call this ‘Stirring 2 Pots.’
NICE FOLLOW-UP POSES
Place your right ankle on your bent left knee for RECLINED PIGEON.
Draw your knee across your body into a GENTLE TWIST.
EXTRA CREDIT
Try Knee To Chest Pose from a standing position, followed by TREE POSE.
MORE VARIATIONS
Roll a yoga blanket tightly and place under the sacrum. Grab one knee.
Place a block at the lowest setting under the sacrum like in SUPPORTED BRIDGE. Grab one knee.
(Visited 70 times, 1 visits today)
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
