KNEE-CHEST POSE

1. Lie on the back, legs and feet together, palms down by the sides.

2. Inhaling, slowly raise the right leg, keeping the knee locked, until the toe points to the ceiling. The left leg should be flat on the floor with the knee straight.

3. Bend the right knee towards the body.

4. Clasp the hands around the bent leg and pull it firmly against the chest while holding the breath.

5. Release the leg and straighten it upwards, pointing the toes toward the ceiling.

6. Exhaling, slowly lower the leg to the floor.

7. Repeat with the left leg.

8. Repeat lifting both legs together. When using both legs, inhale before raising them.

VARIATION 1: The heel instead of the toe may be pushed toward the ceiling.

VARIATION 2: Bend the head forward, touching the forehead to the knee(s) when pulling the leg(s) against the chest.

BENEFITS: This exercise is ideal for those suffering from excessive gas in the stomach and intestines. It also relieves hemorrhoids, menstrual troubles, and bladder conditions; increases circulation to the legs; helps overcome lower back problems; loosens the legs; and aids childbirth by increasing the pelvic capacity. The knee-chest pose also helps to firm and reduce the abdomen.

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