Spotlight on a pose: Apanasana
Wind-release pose is great for warming up the lower back and hips, as well as introducing breath-movement connection and progressive abdominal contraction. It is great for evaluating the trajectory of movement in the hips.
Apansana (Wind-release pose)
Forward bend – Symmetrical – Closed frame
Main purpose: To stretch the posterior structures of the body, especially lower back.
Secondary purpose: To practice progressive abdominal contraction on the exhalation.
Different leg variations of the pose (below) can be used to target specific parts of the hips and lower back.
How to Do
Start lying on your back. Bend your knees one at a time and place your hands on your knees. Keep your arms extended.
Exhale: Gradually contract your abdomen and pull your thighs toward your chest.
Inhale: Move the thighs away, straightening the arms.
Take 4-6 breaths like that.
TRICK: DO NOT PULL much with your hands. Use your abdomen to initiate the omvement and use your arms to complete it.