In Rhythms Yoga: Monday Morning Apanasana Variation

Here is a simple yet powerful movement to infuse your day and strengthen your core. It only takes a few minutes. Create a time each day that you can dedicate to your health and well being. Slow down, breathe, and notice the sensations of the body, become present.

Build physical and mental strength while practicing this variation of Apanasana. When we build strength in the core, we are able to maneuver the body with ease and fluidity. When we build strength in the core, we stabilize a central part of the body that is crucial to many small and large movements that we execute daily. Practicing mindful and intentional movements, no matter how small, both in yoga and in life, will help to avoid unnecessary injuries. Accompanied with accentuated and even breathing, the breath acts as a tool to add intensity, soften, and in order to focus inward.

To do Apanasana Variation: come to lay down on the back. Draw the knees in towards the chest at a ninety degree angle. Bring the palms to the thighs. Take an inhale breath in order to prepare. On an exhale, draw the thighs in towards the chest while resisting this action with the palms. Press the low back in towards the ground in order to bring stability to the low-back.

Stay with the resistance for a few breaths and then release and relax for a couple rounds of breaths. (One inhale and one exhale equates as one round of breath.) Repeat this action three to five times while holding the resistance for a few breaths in between. Notice that the
entire core may shake as it is working to draw the thighs in towards the chest while the palms resist the strength of the legs. Allow the breath to flow at an even pace.

Come into Supta Baddha Konasana, Reclining Bound Angle Pose or Cobbler’s Pose to rest. Allow the knees to fall open and the soles of the feet to touch. Option to bring one palm to the chest and one palm to the belly. Close the eyes and observe the breath. Allow the breath to come back to a natural state. Notice how you feel after making time to nourish the body and soul.

Check with your doctor before performing any form of exercise including yoga and breathing techniques.  Always honor your body. If a posture gives you pain, gently come out.

Namaste,
Christi Iacono, owner of In Rhythms Yoga

Christi Iacono is a certified yoga teacher, at the 500 hour level, and she is the owner of In Rhythms Yoga, in Clairemont. IRY is a small neighborhood studio in Clairemont, S.D., located in the Mount Streets. Christi has experienced many positive physical and mental transformations
from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. She believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, Christi carefully works with each individual to find the variation that will best serve their body. Contact christi@inrhythmsyoga.com for more info.