Knee-to-Chest / Apanasana
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Aka "Wind-releasing"; apana="intestinal gas." From Shavasana, bring one knee back to the chest, then the other. Use both hands to fold each leg into the torso. Then for full Apanasana, bring both knees back to the chest. Hold your shins down from the outside to fold your legs into your torso.

Progression

Variation 1

From full Apanasana, open your hips and rotate the legs outward. Hold your shins from the outside to increase the rotation.

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