How to do Knees To Chest pose – Apanasana

Instructions to perform the Apanasana are as follows:

  1. Lie on your back and bend your knees towards your chest.
  2. Place your hands on your knees and clasp them around your body.
  3. Straighten your back and rock forward and backward to give your spine a gentle massage. Keep your lower back and head glued to the mat. Move your shoulders away from your ears.
  4. Now, pull your knees towards your chest when you exhale and release the knees, when inhaling. The breathing should be smooth.

Time

Perform it for 1 minute.

Benefits

  • Stretches and revitalizes the back and spine.
  • It reduces stress in the muscles of the body.
  • Also massage organs in the abdomen.
  • Improves digestion and aerophagia.
  • Prevents constipation.

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Contraindications

Do not perform this asana if you have the following injuries or ailments;

  • If you are recovering from hernia
  • Knee, hip ,spine injury
  • If you are pregnant

[ YOU MAY ALSO BE INTERESTED IN : How to do Rotated Triangle Pose ]

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