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References

In Sanskrit Apana means subtle energy that moves in abdominal area and controls elimination of waste products from the body. Apanasana is a posture that relieves wind and reduces internal tension and pressure in the lower abdominal area. It is excellent for relieving bloated feelings. This posture can be used as a soothing counter posture to back bends and spinal twists.

Apanasana has both static and dynamic versions. For static version lie on your back with your body straight and chin slightly tucked in so that the back of the neck is extended. Keep your lower spine, all the way down to your tailbone, in contact with the ground. Bend both legs hugging your knees over your abdomen with elbows out to the sides. For Dynamic version hold your knees over your abdomen. Inhaling, raise your knees and move them with hands on them. Try to move your knees as far away from you as your arms will allow. Exhaling, ease your knees back in over your abdomen. Repeat three to eight times, feeling the massage to the lower back.