DIVA YOGA: APANASANA Relieve Lower Back Pain & PMS with This Relaxing Stretch 
| Knee-to-Chest Pose Apanasana Brought to you by: 
| | Just as Child’s Pose is a relief during strenuous practice of Sun Salutations or inversions, Apanasana is a beneficial pose to stretch the lower back after a series of backbends or even a small break after a set of sit-ups. A massage for the spine and low back, you can choose to rock back and forth or side to side. -
Relieves lower back pain - Relieves gastro-intestinal discomfort and some physical symptoms during menstruation
 -
Begin sitting up nice and tall on your mat with the soles of your feet flat on the mat, hip-distance apart and toes pointing forward. -
Inhale and reach your arms forward. Exhale, pull your navel in toward your spine and slowly lower yourself down onto the mat one vertebra at a time. -
Once your back is flat on the mat, reach your arms over head to stretch and lengthen your torso, then bring your knees to your chest and use your hands on top of your knees to hug them in tightly. Release the shoulder blades down the back with the chest broad and collarbones wide. -
Release your sacrum and lower back into the mat as you rock back and forth or side to side. If rocking back and forth, remember to tuck the chin (looking like a ball) in order to protect the back of your neck. If rocking from side to side, keep the head rested on the mat (you can prop your head with a blanket if there is any discomfort in the head or neck). Shop for Yoga Necessities! | | | | | Also Try... | | | | | | Article Written By: Megan Helgeson is a freelance writer on health and wellness, a yoga instructor, and a personal lifestyle trainer--helping you get the most out of life with home organization, time management, nutrition, positive intention, and goal setting. Contact Megan at mmhelgeson@gmail.com**Don’t forget to ask about Diva Yoga Parties in Orange County. | | |
