Yoga poses: Practice methods and effects of Apana pose

(Apana is the transliteration of the Sanskrit word apana, meaning toxin.)

　　Practice:

　　Lying on your back, bend your knees to your chest (knees together and feet apart), and place your hands on both knees separately. During the whole exercise, both hands should be placed in this position. When inhaling, stretch your elbows, slowly push your knees to separate from your body, and retract your knees to your chest when exhaling. Repeat 10-20 times. During exercise, your hips should always be in contact with the ground, and use victory breathing method when practicing. If you feel pain in your lower back during practice, when holding your knees and moving closer to your chest, put the back socket close to the ground, which will help relieve pain.

　　Benefits:

Helps eliminate toxins in the body. This position helps remove carbon dioxide from the lungs, promotes digestion and absorption, and plays a role in massaging the abdominal organs. This position can also eliminate dysmenorrhea in women and promotes blood circulation. Pregnant women can also practice the Apana position with legs apart (as shown in the picture). Apana practice can relieve back pain. This simple and important yoga position is also a relative position of many yoga positions with legs and hips participating in exercise. It can help restore body coordination and is also very comfortable to do.

　　Precautions:

　　Suitable for beginners, practiced in the early and middle stages of pregnancy, but not in the late stages of pregnancy.