Curated Action

Supine Knees-to-Chest Hug & Rock (Apanasana)

Yoga

Supine Knees-to-Chest Hug & Rock (Apanasana) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration37 sec

Training Details

0:00 / 0:37
Sourceyoutube.com/watch?v=Ho9em79_0qg
AuthorYouTube creator

Supine Knees-to-Chest Hug & Rock (Apanasana)

Lie back on the mat, draw knees in toward chest, hug shins, and roll gently side to side to massage the sacrum and lower back.

Key points

  • Hug navel toward spine on exhalations
  • Roll side to side intuitively to release lumbar tension
  • Release audible sighs to discharge physical stress

Common mistakes

Lifting the head and tensing the neck off the floor.

Sets: 1Rest: 0 secEst. duration: 37 sec
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