7. Knees to Chest
A. From being on your hands and knees, slowly lower your right hip to the floor until you’re sitting. Then gently roll over onto your back with feet on floor and knees bent.
B. (Shown) Exhale as you lift your feet off the floor to “hug” your knees into your chest, tucking chin in slightly. Gently place your hands on your knees or shins. Relax your lower back as you gently press your sacrum (the triangular bone at the base of your spine just above your tailbone) toward the floor.
C. Hold for 10 breaths. Then slowly lower your feet back to the floor and place your arms on the floor at your sides with palms facing down.
Tip: Focus on lengthening the spine to avoid tugging at your knees.
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