Stillness
This is long overdue. I took a step back from this blog in December of 2021 because I was beginning to feel overwhelmed with everything going on in my life. I was feeling anxiety with everything opening up and returning to normal. Call me paranoid but I did not want to go through another lockdown. Thankfully we didn’t have to. The last year has also been full of change for me. I decided to uproot myself from the GTA and move in with my boyfriend and his two boys, in Simcoe County. I also changed locations within the company I work for. After 10 years in Toronto, I transferred to the Barrie location. So, essentially my job stayed the same but my boss, coworkers and clientele changed. Did I mentioned we also decided to welcome a chocolate lab puppy into the mix? It has been busy to say the least. Definitely an adjustment. I have embraced all this change with an open heart as it is exactly where I want to but I would be untruthful if I said I haven’t had moments of struggle. I have come to realize that I need moments of alone time, quiet and stillness to appreciate the moments of chaos – a lab puppy can be more high energy then a 7 and a 9-year-old boy combined.
When I was able to find the time to come to my mat – which was not as often as I should have – I found my body was craving one position, Apanasana, also known as Wind Relieving or Knees to Chest pose. I would stay here, arms hugging my shins, sometimes in complete stillness. Other times rocking side to side, which felt good in my low back. Apana meaning downward flowing life force in Sanskrit and asana meaning pose. Apana is the bodily energy for elimination of impurities, tension and waste through the lungs and excretory systems, flowing downward and out of the body. Thus, serving as the opposite function of prana, which gives life to the body through breath and other practices.
This pose has many benefits for both the physical body and mind when included in your practice. The muscles of the back and abdomen are strengthened, healthy joints are cared for, blood flow to the legs is improved and the low back receives a stretch. Apanasana, or Knees to Chest Pose, helps to improve digestion by relieving excess gas from the digestive system that can cause indigestion, and bloating as well as acidity and constipation. This restores proper flow and function to the organs in the torso, allowing calmness in the mind and relaxation in the body as tension is released. Self awareness within the body increases with time is spent in Apanasana, or Knees to Chest pose. This grounding pose stimulates the Manipura or Solar Plexus Chakra, allowing for those practicing this grounding pose to have more time for reflection, specifically self-reflection as one of this chakra’s main focus is Identity. Of course, this pose should only be included in one’s practice if it is safe to do so. It should be avoided if you have had injuries to the back, spine, neck, knees, or hips or any recent abdominal surgery. Those who suffer from a hernia, severe migraines or have blood pressure issues should also avoid this pose, as well as women in their second or third trimester of pregnancy.
To come into Apanasana, or Knees to Chest Pose start in Savasana, or Corpse Pose.
Start by finding a comfortable position lying on your back. Keep the spine long as the chin tucks gently towards the chest. Allow the back of the head to be heavy on the mat.
The gaze softens and turns in towards the third eye or down towards the heart.
Eyes may close if this is within your comfort level.
Shoulder blades slide down the back, allowing shoulders to lower away from ears. Arms lay at your sides, biceps heavy, with palms facing up and fingers relaxed. Maybe the fingers gently curl towards the palms.
Hips and glutes are heavy as they sink into the mat.
Legs are extended out long, both hamstrings and calves release into the mat. Feet may come more then hip width apart, towards the corners of the mat, flopping out to either side if comfortable.
Option to bend the knees and bring the soles of feet flat to the mat, hip distance apart if there is any lower back pain.
If legs are not already bent, on the next inhale bend them as described above.
On the exhale bring the knees onto the chest. Toes relax, unless pointing or flexing them feels comfortable.
Wrap arms around legs so that forearms rest on shins, holding opposite elbows or interlacing fingers.
Option to place hands on shins or thighs instead.
Checking in with your body, chin may need to be gently tucked towards chest again, to lengthen the spine and keep head and back flat on the mat. Shoulder blades slide down the back, allowing shoulders to lower away from ears again and collar bones open.
Take a few deep breaths here, in through the nose and out through the mouth, settling into the pose. Feel the low back begin to release. If your body craves it, slowly rock side to side to gently massage the low back. To increase this massage, release the legs and circle the knees, hands resting on the knees. Staying here as long as you need to.
When you are ready to come out of the pose, release the arms from the legs, placing the soles of the feet onto the mat. Stretch the arms up, over the head and the legs out long, pointing the toes, coming into a full body stretch. Come back into Savasana, or Corpse Pose, by lowering all limbs back to the mat. Option to stay here for as many breaths as you would like before coming to a seated position. Or to bring knees back to chest and roll over to your favourite side, coming into a fetal position. Staying here for as many breaths as you wish until you are ready to push yourself up into a seated position.
As I am becoming comfortable in my new surroundings, settling into my new routines and starting to put my roots down here, I am finding my body craves more movement. Though this is still a pose I come back to when stress begins to creep in, as it always does, or thing get busy and I need to find stillness.