Knee to Chest (Apanasana)
Knee to Chest Pose, or Apanasana, is a gentle restorative pose that provides a deep stretch for the lower back, hips, and glutes. It also promotes relaxation and aids in digestion by gently stimulating the abdominal organs.
Key Points
- Alignment:
- Lie flat on your back with your legs extended and feet hip-width apart.
- Inhale and bend one knee toward your chest, hugging it with both hands.
- Keep your opposite leg either straight on the mat or bent with the foot flat on the floor.
- Engagement:
- Gently pull the knee toward your chest while keeping your shoulders relaxed on the mat.
- Engage your core to avoid arching your lower back excessively.
- If needed, use a strap around your foot for extra support.
- Focus:
- Focus on relaxing the lower back and releasing tension in the hips.
- Keep your neck and shoulders relaxed, avoiding any tension in the upper body.
- Breathe deeply into your abdomen and lower back.
- Breath:
- Inhale to lengthen the spine, and exhale to deepen into the stretch.