Yoga Asana: Knees to Chest Pose or Apanasana
Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore Apanasana also known as knees to chest pose. When we break down the Sanskrit we see: Apana which = downward flowing life force and asana which = seat or posture. An English translation of: downward flowing energy pose. The pose might be known to some as: wind relieving pose of which the Sanskrit would be: Pawanmuktasana. The origin of this posture is unclear, however it can be found in practices dating back many centuries. This posture is restorative in nature and is practiced towards the beginning and or the end of a practice.
This brings us to the why behind Apanasana or knees to chest pose. Each posture has potential benefits that are of course physical in nature, both internally and externally, and also mentally, emotionally, and spiritually, yet it is important to note that not all of these are true for everyone and are also dependent upon the time, consistency, and sincerity of practice. This posture primarily stretches the muscles of the lower back and hips as well as places pressure on the abdomen. This pressure results in a massaging of the digestive and reproductive organs and increases blood flow and circulation. Sometimes this pressure can also alleviate excess gas hence the name: wind relieving pose.
Apanasana has potential for symbolic, metaphoric, and meaningful significance to our own personal why’s even though we don’t have reference to it in any of the ancient texts. We can very simply draw upon the name Apanasana to connect it with Apana vayu or the down and outward moving prana (see the video or blog dedicated to this vayu specifically to learn more). Where in your life do you feel blocked or stuck? What needs to be excreted or moved out of your mind and heart? And can this physical shape and intention be of aid in stirring that movement towards the momentum needed to release it? Another way to experience this posture might be to recognize it as a hug from YOU. When you bind your arms around your legs, would it be supportive to relax into the feeling of being held by a loved one, in this case YOU. Can you “let go or let yourself be” and simply be held by your strong arms and the great stability of the mother earth beneath you? The removal of “trying” might be just the encouragement your body needs to release some stored emotions that are causing you stress, anxiety, or feelings of dis-ease. Realize the rest that is possible even in our physical asana practice, perhaps by recalling the Beatles lyrics in let it be, “and when the night is cloudy, there is still a light that shines on me.” Let yourself be and maybe, just maybe, you will feel not only the light that shines on you, but the one that shines from within.
How to do Apanasana:
Lie down on your back, draw one knee in towards your chest, then the other. Start by placing your hands on to of your knees and gently pressing your legs into your chest. Relax your back, your neck and your head.
Modifications for Knees to Chest Pose
1. If the pressure feels to intense, hold the back of your thighs or spread your legs apart, or draw only one knee to the chest at a time, or simply place the arms down next to the sides of the body.
2. If you would like more intensity, hug your arms around your shins and hold onto opposite elbows.
Apanasana Variations
Rock from side to side
Place the hands on the front of the knees and press the knees into the hands while bringing the chin towards the chest. Draw the knees closer towards the chest, while lifting the chin towards the sky. Move between these two positions with your breath and perhaps feel some traction in the spine
***Permission to modify in anyway that provides you with a feeling of safety & ease
***Note that Apanasana is very similar to balasana (when the knees are together, just inverted)
Dear Reader,
Thank you so much for engaging in my content and for your interest in deepening your yoga practice. It is my intention for these blogs to be an inspiration and a gateway for your own exploration into understanding yourself and therefor determine what is yoga and how it can help to lessen your suffering.
Blessings,
Andrea Dawn
