^{Nancy Sutton's} 

 House of YOGA

                                             “Poise, Strength, Endurance... Yoga.”

1325 Tehama Street             

Redding, CA 96001    (530) 246-7256 

FYI:  Holidays we observe by closing our studio are:  New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st!  ...Fall classes begin Sept 1st!

Apanasana (Knees to chest pose)

Instructions

1. Lie on the floor on your back.

2. Bring your knees to your chest and clasp them with your hands.

3, With SLOW, LONG BREATHS, Inhale moving your legs away from your body and exhale as you draw them back towards your body. 

4. Repeat a minimum of 5 times, more if it is feeling good!  (*See note below)

5. You can then alternate legs another 5 times each side.

Benefits

Ayurvedic practitioners and yoga therapists often recommend this pose for the following conditions:

• Releases tension in the lower back.
   

• Stimulates peristalsis which helps to relieve constipation.
   

• *Author and yoga therapist Mukunda Stiles notes in his book, Structural Yoga Therapy, that holding this pose for 10 to 30 minutes may relieve back spasms.
   

• Often recommended for IBS (irritable bowel syndrome).

Personal Observations

I like to do this pose with both knees first, followed by just the left knee to the chest and then just the right knee. If you find one leg has more tension than the other,  hold that pose a little longer to try to get the muscles more balanced.

General Notes

A deceptively easy pose that may have many therapeutic benefits, especially for the back.

visits as of August 24, 2005

Send mail to nancy at nshouseofyoga.com with questions or comments about this web site.
Last modified: 08/16/08