Knees to Chest
Knees to chest start by lying down on your back, knees and arms extended:
- Draw both of your knees to your chest as you exhale. Make a fist and wrap your hands around them.
- Wrap your forearms around your shins and grip each elbow with the opposite hand if feasible. Then maintain a flat back on the mat while allowing your shoulder blades to fall toward your waist as you relax. Increase the width of your collarbones.
- Draw your tailbone and sacrum down toward the mat to further stretch your spine.
- Softly rock back and forth or side-to-side for a light spinal massage if it is comfortable for you.
- Next, tuck your chin in slightly and look along your body's center line. Hold the position for up to one minute.
- Maintain a smooth and uniform breathing pattern. Release and extend both legs along the floor with an exhalation, then rest. Do again six times more.
If you're recovering from abdominal surgery or a hernia, the knees to chest pose is not for you. If you have a spinal, knee, or hip ailment, stay away from this pose. Do not elevate your head if you have a neck injury. After the first trimester, pregnant women should avoid doing this pose. Always stay within your own capabilities and restrictions. Before doing yoga, see your doctor if you have any medical problems.
