Knees to Chest
- Lie down on your back on a comfortable surface, such as a yoga mat or the floor.
- Extend your legs fully along the ground.
- Take a deep breath in.
- As you exhale, bend your knees and gently bring them toward your chest.
- Use your hands to grasp your shins or the backs of your thighs. You can also clasp your hands just below your knees.
- Gently pull your knees toward your chest while keeping your back flat on the ground.
- Hold this position for 15-30 seconds while continuing to breathe deeply and evenly.
- Feel the stretch in your lower back, hips, and glutes. If you have any discomfort, only pull your knees as close to your chest as is comfortable.
- Slowly release your knees and extend your legs back to the starting position.
- Repeat this stretch for 2-3 times, gradually increasing the duration of the stretch as you become more comfortable.