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Wai Lana Cannonball Yoga Pose

This relaxing exercise is excellent for relieving gas and constipation. It gently strengthens the abdominal muscles and lets you practice coordinating your movements with your breath.

  1. Lie on your back, legs extended and arms at your sides, palms down.
  2. Press your lower back toward the floor and inhale as you raise your right knee.
  3. Exhale as you interlock your fingers around your right knee and gently bring it toward your chest.
  4. Hold your breath out or breathe softly as you raise your head and shoulders, bringing your chin to your knee, or as close to it as comfortable. Hold for 2 to 4 seconds. Don’t hold your breath out if you have heart or circulation problems.
  5. Inhale as you lower your head to the floor.
  6. Then exhale and slowly lower your leg and arms to the floor.
  7. Now repeat steps 1-6 with your left leg.
  8. Press your lower back down. Then inhale as you raise both knees toward your chest.
  9. Exhale fully as you hug your knees, gently bringing your thighs toward your chest.
  10. Hold your breath out as you raise your head, bringing your chin to your knees.
  11. Inhale and lower your head, moving your knees away from your chest. Press your lower back toward the floor.
  12. Exhale as you lower your arms and feet to the floor, extending your legs.
  13. You’ve now completed one set. Do 2 to 5 sets, then turn your palms up and relax.


Make your inhalations and exhalations long, slow, and complete, coordinating each movement with your breath.

Easier Options

  • Don’t extend your legs in this exercise. Instead, keep both knees bent throughout.
  • Practice the sequence without lifting your head to your knees.
  • When raising both legs, first place both feet flat on the ground, then bring your knees to your chest.
  • When lowering both legs, first place both feet flat on the ground, then slide your feet forward.

Main Benefits

  • Helps relieves gas, abdominal cramps, and constipation
  • Tones the digestive system
  • Stretches the spine
  • Promotes deep breathing
  • Helps release lower back tension
  • Soothes the nerves and induces relaxation
  • Strengthens the hip flexors and abdominal muscles