Apanasana has both static and dynamic versions. For
static version lie on your back with your body straight and chin
slightly tucked in so that the back of the neck is extended. Keep your
lower spine, all the way down to your tailbone, in contact with the
ground. Bend both legs hugging your knees over your abdomen with
elbows out to the sides. For Dynamic version hold your knees over your abdomen. Inhaling, raise your
knees and move them with hands on them. Try to move your knees as far
away from you as your arms will allow.
Exhaling, ease your knees back in over your abdomen. Repeat three to
eight times, feeling the massage to the lower back.