Another simple, yet useful practice that directly links breath and body movement, apanasana is one of the key tools of therapeutic yoga. It stimulates the upward release of the diaphragm on the exhalation, as the knees are drawn into the body. Traditionally this is done by actively using the abdominal and hip flexor muscles without the assistance of the arms, which are just “along for the ride.” An interesting difference can be felt if the hip flexors and abdominal muscles are relaxed and the arms are used actively to “pump” the thighs against the abdomen, deepening the exhalation.

Because so much lower-back tension is the result of a tense diaphragm, apanasana is one of the simplest and most effective ways of helping the lower spine, by creating more diaphragmatic “space” for the abdominal muscles to create postural support.

Taken together dwi pada pitham and apanasana constitute a powerful pair of counterposing movements that can dramatically reverse some of the most common health complaints.