Yoga poses: Apana pose

(Apana is a transliteration of the Sanskrit apana, which means toxin.)

Practice:

Lie on your back, bend your knees to your chest (knees together and feet apart), and place your hands on both knees. Keep your hands in this position throughout the exercise. Stretch your elbows when inhaling, and slowly push your knees away from your body. Separate, retract your knees to your chest when you exhale. Repeat 10-20 times. Keep your hips in contact with the ground during practice, and use victory breathing during practice. If you feel pain in your lower back during practice, hold your back fossa close to the ground while holding your knees closer to your chest. This will help reduce the pain.

Benefits:

Helps eliminate toxins from the body. This position helps clear carbon dioxide from the lungs, promotes digestion and absorption, and functions as massaging the abdominal organs. This posture can also eliminate dysmenorrhea in women and promote blood circulation. Pregnant women can also safely practice the Apana posture with their legs apart (shown in the picture). Apana exercises can reduce back pain. This simple but important yoga posture is also the relative of many yoga postures with legs and buttocks involved in exercise, which can help restore body coordination and is very comfortable to do.

Notes:

Suitable for primary practitioners. You can practice in early and middle pregnancy, but not suitable for late pregnancy. (Internship Editor: Long Weiquan)