A Few Minutes to Zen with Rikki Alrutz

Knees-to-Chest Pose

Feeling bloated in this hot weather?  Need to relax in a calming, restorative posture?  Try the Knees-to-Chest pose!

  1. Lie flat on your back, legs extended

  2. Slowly bring both knees into your chest, giving the legs a nice hug with your arms wrapped over the shins

  3. Try holding onto your opposite fingers, wrists, forearms, or maybe even your elbows*  

  4. Keep your head down, bringing your chin closer to your chest.  Feel free to place a blanket or towel under your neck if you feel any discomfort  

  5. In the beginning, maintain the pose for one minute; you may gradually increase the time, as you become more comfortable with the pose

Benefit: This posture is a wonderful way to show your lower back some love, as well as to ease any digestive pain. 

* If this is too much, then you can always open the knees a little, allowing more room for your chest or belly.  You may also try holding onto just your knees (right hand to right knee, left to left).

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