***Apanasana opens Sacral (2nd) Chakra***

Lie on back with arms to the sides of body, bend knees and pull feet up toward genital area as far as comfortable - allow knees to fall out to sides, stretching inside of thighs. Bring knees together up toward chest in Apanasana position. gently push lower back into the floor/ground, bring knees close to chest.

Variation includes rocking back and forth along spine - visualize bow on rocking chair - rock slowly in controlled manner feeling the floor massage each vertabrae.

Benefits include:

-strengthens lower back

-relieves back pain

-promotes elasticity in thigh muscles

-relieves problems related to uterus, ovaries, menstral

-stimulates female sexuality

-rocking variation promotes balance