Start by laying on your back with the legs extended out in front of you and the arms alongside the body.
On an exhale, hug the knees into the chest and clasp your hands around the front of them.
Clasp the hands around the front of the right knee as you extend the left leg back out onto the ground. If you have very tight hips and/or hamstrings you can bend the left knee and bring the sole of the foot onto the earth.
Tuck the chin slightly to lengthen the neck. Keep your head and back flat on the earth including the sacrum. Draw the shoulders away from the ears and broaden across the collar bones.
Keep hugging the knee in towards your body and instead of drawing it into the chest imagine you are trying to get it to touch the right shoulder.
To release, take an exhale, extend the right leg out to meet the left and bring the arms to rest alongside the body. Repeat on the opposite side.
- Relieves gas
- Stimulates digestion
- Stretches the lower back, hips and legs
- Clams the mind
- Recovering from abdominal surgery
- Spine, hip or knee injury
- Pregnant woman after 1st trimester