Knees to Chest Pose (Apanasana)

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This pose is great for low back pain – it feels like a massage on the muscles surrounding your sacrum.  The sacrum is the triangular shaped bone that connects your spine to your pelvis, and the muscles can be short and tight because of bad posture. This pose also helps to relieve gas and indigestion, relieve bloating , relieve constipation and provide menstrual cramps relief.

Try this pose anytime during the day – in your bed as you’re waking up, after a big meal, or right before bed.  During a yoga practice, Knees to Chest pose can be used as a counter to backbends.

 

INSTRUCTIONS:

~Lay on your back, bring both knees in towards your chest and loosely hold your knees or the back of your thighs.

~Stay here for 1-2 minutes in stillness or rock gently side to side. You may notice that while rocking, your spine lengthens and your knees may come in a little closer to your belly.

~Focus on breathing deep into your belly here and see what sensations you notice.

~Come back to center and exhale your legs back down to the mat. As you inhale, stretch your arms over your head and stretch your whole body.

~Roll over (or up) and come back to a seated position.

 

MODIFICATIONS:  

If your sacrum is not COMPLETELY on the floor, grab a yoga strap (or a DIY one) and wrap it around the back of your thighs. Pull your legs in with the strap only as far as your sacrum stays on the floor.

Listen to your body and honor YOUR personal edge. If this pose becomes painful, then try again another day. If you have any medical concerns, talk with your doctor before practicing yoga.

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