Apanasana – Eases the tension

What is Apanasana?

apana = downward-moving life force ; asana = pose

Apanasana is a relaxing supine asana performed at the end of the yoga sequence. As the name suggests, it aids in moving toxins downward, through, and out of the body.

It is an amazing yoga pose for beginners since it is simple, relaxing, and calming. It is a very comforting pose, especially in times of stress.

With this small introduction to the Apanasana, or the Knees To Chest Pose, let us see how it is performed.



  1. Lay comfortably on your back your feet a little over hip-width apart.

  2. Lengthen the tailbone down towards your feet.

  3. Now, exhale and slowly draw both knees towards your chest.

  4. Lock your knees with your hands.

  5. Keeping the neck and shoulders relaxed tuck your chin to your chest.

  6. Hold the pose for a few minutes as long as it’s comfortable.

  7. With an exhalation, release and extend both legs along the floor and rest.

You can also find the detailed instructions in following video made by Yog4Lyf Yoga Instructor, Mr Arsh:


Great that you have just learned an amazing asana for your body. Let us tell you the benefits associated with it so that you get some motivation to perform it: 


benefits of apanasna

  1. It benefits your lower back and pelvis through a nice stretch; also helps in reducing back pain.

  2. Gives relief from excess digestive air, indigestion, bloating, flatulence, acidity, and constipation.

  3. It is helpful for people suffering from high blood pressure.

  4. Can be used to deal with excess anger, excitement, and anxiety.

  5. It is beneficial in treating cervical spondylitis.

  6. Helps align and rectify the dropped shoulders.

Will it be wrong to say that it is one-pose-many-benefits? Comment below.

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Here are some precautions that must be taken care of while practicing this pose: 


  • Do not practice this pose if you are recovering from abdominal surgery or a hernia.

  • Avoid this pose if you have a spinal, knee, or hip injury.

  • Pregnant women should not practice this pose after the first trimester.


PS: You can start your day with this yoga pose on your bed’s mattress or the mat on the floor and feel rejuvenated all day long.

And it is equally relaxing to get into the pose after having a long hard day. It is a must-include pose if you want to bid adieu to fatigue, stress, and toxins from the body.

Happy Yogaing!

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