Notes
Apanasana is one of the key tools of therapeutic yoga because it is a simple and accessible
practice that directly links breath and body movement. In this simple vinyasa, or sequence,
the hands are on the knees, and with the inhale the legs move away from the body. With
the exhale the legs move toward the body. This movement can be created in a variety of
ways: through the very gentle movement of the breath, a simple movement of the limbs,
or a more vigorous movement of the spine.
Breathing
Apanasana stimulates the upward release of the diaphragm on the exhalation as the knees
are drawn into the body either by actively using the abdominal and hip flexor muscles or
by using the arms to pump the thighs against the abdomen and leaving the abdominals
and hip flexors passive.
Low-back tension can be the result of tension in the diaphragm. Performing apanasana
is a simple and effective way of helping the lower spine by mobilizing the contents of the
abdomen and creating more diaphragmatic space for the abdominal muscles to create
postural support.
Taken together, dwi pada pitham (page 188) and apanasana constitute a powerful pair
of counterposing movements that can facilitate profound changes and healing.