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.
- Lie on your back, legs extended and arms at your sides, palms down.
- Press your lower back toward the floor and inhale as you raise your right knee.
- Exhale as you interlock your fingers around your right knee and gently bring it toward your chest.
- 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.
- Inhale as you lower your head to the floor.
- Then exhale and slowly lower your leg and arms to the floor.
- Now repeat steps 1-6 with your left leg.
- Press your lower back down. Then inhale as you raise both knees toward your chest.
- Exhale fully as you hug your knees, gently bringing your thighs toward your chest.
- Hold your breath out as you raise your head, bringing your chin to your knees.
- Inhale and lower your head, moving your knees away from your chest. Press your lower back toward the floor.
- Exhale as you lower your arms and feet to the floor, extending your legs.
- 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.
- 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.
- 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