Apanasana ( Lower abdomen Posture ) Knee to Chest Pose

Apanasana:

Steps:

1.  Lie down on your back. Bend your knees, lift both the feet off the floor, palms on your knees.
Elbows should be straight, shoulders should be relaxed. Inhale in this Position.
2.  As you exhale, bend your knees closer to your chest ( arms should not pull the knees ) Elbows bent and hips still on the floor.

Coming out of  Asana:

Inhale move knees away from the chest. Then stretch your legs and hands by your side.

 Classification:

      -  Forward Bend
      -  Symmetrical
      -  Lying / Supine
      -  Repeat / Stay

Focus:  

     -  Abdomen
     -  Lower Back
   
Benefits:

     -  Improves digestion
     -  Relieves back pain
     -  Reduces bloating
     -  Relieves constipation
     -  Best pose to relieve gas

Variation