Revitalize and Realign: The Transformative Power of Apanasana Yoga Pose

What is Apnasana?

Apanasana is a yoga posture. The practice of Apanasana is an ancient yogic posture that has been used for centuries to connect with one’s inner energy and develop a sense of peace. It is classified as a reclining bend, which engages the entire body while stilling the mind.

Yoga Apnasana itself is also known as “Vara-Nivaran Pose” in Marathi and “Pavanmuktasana” in Sanskrit. Apnasana itself is called “knee to chest pose” in English. It is commonly used as a restorative pose during yoga practice and is an excellent option for those looking to reduce stress levels in the body.

It begins by lying on your back with your knees bent toward your chest, creating a hug-like motion between you and your legs. From this position, you can then pull your navel towards your spine while gently pressing your hands on your stomach area. This simple yet effective movement helps open the energy channels through the abdominal region and relaxes all the surrounding muscles.

The correct method of doing Apanasana

"Yoga for Better Breathing: Apanasana"
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This step-by-step guide will walk you through the basics of how to do this pose correctly.

  • First, lie down in Shavasana posture on the yoga mat.
  • Begin by lying on your back with your feet flat on the floor and your knees bent.
  • Bend your knees and bring them close to your chest and wrap your arms around your knees.
  • Hold each other with opposite elbows, wrists, or fingers.
  • Keep your head on the floor with your chin parallel to your chest and try to press your back and tailbone down into the floor while pulling your knees towards your chest with your hands.
  • Try to keep the lower body i.e. back and spine flat.
  • Relax the hips and legs.
  • Take a deep breath and then let the slow breathing continue while in the asana. (This technique involves focusing on a single point while you breathe or count your breaths.)
  • Exhale and lower the arms and legs to return to the initial position.

Advantages doing Apanasana

♦ Apanasana is a powerful yoga pose that helps reduce physical tension and mental stress.

♦ This invigorating pose helps reduce bloating and calm the nervous system while creating inner balance.

♦ Apanasana Apanasana is a great pose for the digestive system and can promote healthy digestion.

♦ Encourages deep breathing which helps to calm the nervous system and promote a sense of inner peace.

♦ Apnasana is used to relieve stress – tension in the lower back and abdomen.


Alternative Pose is a comprehensive guide to alternative poses such as Apasana or Vara-Releasing Pose. This article will provide readers with different variations of this classic yoga asana, allowing them to target different parts of their body and reap the full benefits of the pose. The variations presented in this article range from beginner to more advanced levels.

Apanasana Apanasana is a common yoga posture, traditionally practiced by yogis in India to relieve stress and tension in the body. This relaxing pose is often done after a long and stressful day at work or in the evening before bed.

The first modification is done by lying on your back and bringing one knee to the chest with the other leg straight on the floor. You then hug your bent knees as close as possible and press your lower back into the floor and take a deep breath. This will help increase flexibility in your hips, making apanasana easier.

Precautions to be taken while doing Apanasana

Apanasana is a yoga pose that can be beneficial for those suffering from back pain. It helps reduce stress and can improve the overall health of the spine. However, some practitioners may find this pose difficult. Fortunately, there are some modifications available that make it easier for anyone to do apanasana.

First, people with any kind of injury or medical condition should consult their doctor before trying apanasana.
It is especially important to avoid this position if you have abdominal pain or an acute hernia.
Additionally, pregnant women should not perform apanasana without express permission from their doctor.
Apanasana Apanasana is a simple pose that promotes a sense of calm that helps reduce stress levels in both the body and mind by calming the nervous system. Mudra also strengthens the core, which improves posture, balance, flexibility and coordination. Additionally, regular practice can help improve digestion while reducing fatigue from prolonged sitting or standing. Overall, Apanasana is an accessible asana for practitioners of all experience levels that offers many benefits to those who take the time to integrate it into their yoga practice.

Before practicing any asana it is necessary to know its correct method otherwise you will not get the full benefit of the asana.

Read in Marathi…

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