Zee Media Bureau/Liji Varghese
New Delhi: Apanasana, which comes from two Sanskrit words: “Apana” (meaning downward-flowing life force) and “asana” (meaning pose), has many therapeutic benefits.
Practicing this yoga asana helps restore proper flow and function to the organs of your torso. Known as Knees-to-Chest pose it helps relieve indigestion, bloating, flatulence, acidity and constipation by helping you get rid of excess digestive air. It is often recommended for those suffering from irritable bowel syndrome. It keeps your low back limber, calms the mind and also rebalances your energy.
How to do it:
Lie on your back with arms and legs extended.
Draw both knees to your chest as you exhale. Clasp the hands around them.
Keep the back flat on the mat. Release shoulder blades down towards the waist.
Draw the tailbone and sacrum down towards the mat, lengthening the spine even more.
If possible, move the body backward and forward or side-to-side for a gentle spinal massage.
Tuck your chin slightly and gaze down the centre line of your body.
Hold for up to one minute. Keep your breath smooth and even.
With an exhalation, release and extend both legs along the floor and rest.
Repeat up to six times.