Knees-to-Chest Pose

Instructions

1. 1Lie on your back with your legs extended and your arms resting alongside your body.
2. 2On an exhale, draw both knees in toward your chest by hugging them with both forearms or clasping your hands around your shins.
3. 3Allow your lower back to soften and release toward the mat with each exhale.
4. 4Keep your shoulders relaxed and your neck long, with your chin gently tucked toward your chest.
5. 5You may rock gently side to side to massage the lumbar spine and sacrum.
6. 6Hold for 5-10 breaths, breathing deeply into the back body, then release your legs on an exhale.

Contraindications & precautions

• ⚠Recent abdominal surgery or hernia — compressing the abdomen can strain healing tissue; avoid until medically cleared.
• ⚠Knee injuries or severe arthritis — deep knee flexion under pressure can irritate the joint; place hands behind the thighs instead.
• ⚠Late-stage pregnancy — lying flat on the back can compress the vena cava; practice with a bolster under the head and torso instead.