Apanasana - Apana Pose

Apanasana - Apana Pose Apanasana provides comfort and cares for the digestive organs. Specifically, Apanasana refers to one of the vital airs located in the abdomen and governing the functions of the digestive tract. Furthermore, it supports letting go on both a physical and psychological level.

Effects of Apanasana

Apanasana benefits the outward, predominantly downward flowing aspect of life energy, known as Apana Vaya. Apanasana supports the sexual, digestive, and detoxifying organs. The pose is also called the "energy-relieving pose," "asana that releases wind," or "packet pose." Apanasana is one of the most effective asanas if you suffer from constipation or flatulence. The pose benefits both body and mind in several ways. It relaxes and stretches the entire spine, especially the lower back. The back muscles, especially the backs of the thighs, the gluteal muscles, and the erector spinae, are stretched. Consequently, the pose can also provide relief from sciatica or back tension. Furthermore, it offers a good balancing position after backbends. On a psychological level, this yoga pose counteracts tension and stress. The pose is also a true treat for in-between activities, especially after prolonged sitting or standing. Effects of Apanasana at a glance:

• • Has an extremely positive effect on the solar plexus
  • Deepens breathing
  • Supports sexual and digestive organs
  • Shoulder tension and neck pain can be eliminated
  • Can help with constipation and flatulence
  • Relieves the lower back
  • Can have a relaxing effect on menstrual cramps
  • Relaxation of the small pelvis (bladder and uterus)

Alignment of Apanasana

The exercise takes about 5-10 minutes and is performed as follows:

• • 1. First, lie down on the floor with a blanket or mat. While lying on your back, your spine, neck, and head should be straight. If this is uncomfortable, you can also rest your head on a folded, soft blanket. Now stretch out and feel the contact with the floor.
    2. As you exhale, pull your right knee toward your right chest. Hug your knee for a moment and then lower it as you inhale. You can now switch sides, if you like, and do this more often.
    3. During the exercise, pay attention to the natural curves of the spine and ensure that the shoulders and pelvis remain on the floor.
    4. As you exhale, pull both knees toward your chest: Hold your left knee with your right hand and your right knee with your right hand. As you inhale, push your knees away from you until your arms are straight, then pull them toward you as you exhale.
    5. Hug your knees and remain in Apanasana for six deep abdominal breaths before lowering your legs again.

Repeat the exercise 5-10 times at your own breathing rhythm. Apanasana is an excellent counterbalance after the shoulder bridge . Cultivate an inner smile during the exercise – this will help you perform the exercise with a certain centeredness and ease.

Variations of Apanasana

You can add some variety with a few variations. The following extensions or modifications are possible:

• • • Make several large circles with your knees, first apart and then towards each other.
    • As you exhale, lift your head and bring your forehead toward your knees. Slowly lower it again as you inhale.
    • Roll slightly from side to side to massage your lower back.
    • A very relaxing variation involves resting your buttocks against a wall while resting your feet against the wall.

An extension is the Ardha Apanasana with Kapalabhati.

When should Apanasana be avoided

If you suffer from a herniated disc or unexplained back pain in the lumbar spine, it is advisable to only perform this exercise with a trained therapist or instructor. It should not be practiced if you have acute inflammation in the knee or hip joints, or in the abdominal organs. And now, have fun practicing. Om Shanti! Image © xalanx / 123rf.com