Apanasana - knees-to-chest pose

Apanasana - knees-to-chest pose

This gentle pose is open to almost everyone. Benefits include soothing lower back tension, and easing digestive problems.

* Lie down on your back, drawing your knees towards your chest, and interlacing your hands above, or underneath, your knees. Soften the shoulders and allow the back of your body to relax and melt downwards. Enjoy the sensation of being held.

* Then cap your hands over your knees, fingers pointing towards feet, a little way down the shins. As you inhale, straighten the arms and bring your knees away from your head; as you exhale, soften the knees towards you.

* Continue moving gently with this pattern of breathing, aiming to tally breath and movement exactly. Keep your pelvis stable and your tailbone away from the crown of your head. Enjoy the gentle rhythm and back-soothing properties of Apanasa.

* Keep focusing on the interaction between breath and movement. After a minute or two, take your feet to the floor, arms out to the side, and fold your knees down to alternative sides, for a twist.

*  Afterwards, lie in Savasana for a few minutes, absorbing how you feel.

Picture shot at Hotel Tigmi, near Marrakech, Morocco, where YA Retreats (Yoga Abode's sister company) holds regular yoga retreats. Click here for more.

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