Lying Knee Hugs
1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a yoga mat or carpet.
- Keep your legs straight and arms relaxed at your sides.
2. Initial Movement:
- Gently bend your knees and bring your feet flat on the ground, hip-width apart.
- Slowly lift both knees towards your chest.
3. Hugging the Knees:
- Using both hands, grasp your knees and gently pull them closer to your chest.
- Keep your head flat on the ground and shoulders relaxed.
4. Circle Motion:
- Once your knees are hugged, start moving them in small circular motions.
- Rotate them clockwise for about 30 seconds, feeling a gentle stretch in your lower back and hips.
5. Reverse Direction:
- After 30 seconds, switch the direction of the circles and move your knees counter-clockwise for another 30 seconds.
- Maintain a relaxed upper body and breathe deeply throughout the exercise.
6. Return to Start:
- After completing the circles, slowly lower your feet back to the ground, returning to the initial position.
- You can either repeat the exercise a few more times or gently transition to another stretch or position.
Tips for Beginners
- Move slowly and gently to avoid any strain.
- Focus on your breath and maintain a relaxed posture.
- If you feel any discomfort in your back or hips, stop the movement and return to a stable starting position.
