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Lower Body Rock

Wai Lana Yoga: Lower Body Rock

This supported twist gently massages the abdominal organs, stimulating the digestive system to function properly. It's excellent for easing constipation and eliminating gas.

  1. Lie on your back with your legs extended. Interlock your fingers behind your head, pressing your elbows toward the floor.
  2. Press your lower back toward the floor as you inhale and bend your knees toward your chest.
  3. Contracting your abdomen, exhale and lower your legs to the right, pivoting from the waist. Bring them down as far as comfortable without lifting your left elbow.
  4. Inhale and bring your legs back to center, then exhale and lower them to the left. Repeat 5 to 10 times on each side.
  5. Bring your legs back to center, then extend them. Lower your arms and relax.


  • Keep your abdomen contracted and your knees together throughout the exercise, even if your legs don’t come all the way to the floor. As your body loosens up, you’ll be able to inch them a little closer.
  • Press your elbows down to increase the spinal twist in your upper back and chest.

Easier Options

  • Separate your knees as you lift and lower your legs.
  • Instead of placing your hands behind your head, extend your arms out to the sides, palms up or down.


Coordinate your movements with your breath. Exhale as you lower your legs. Inhale as you bring them back to center.


  • Strengthens and massages your abdominal muscles and organs
  • Helps improve digestion
  • Relieves gas and constipation
  • Releases lower back tension
  • Eases mild sciatica

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