Raised Knee to Chest Pose
is a great pose for strengthening your abdominals and lower back. By stimulating your abdominal area, this pose can also help improve digestion and elimination. Regular practice of this pose can improve the flexibility in your hips.
As you lift your upper body toward your knee in this pose, make sure that you lift your chest, not just your head, to avoid straining your neck. You should also make sure you do not round your shoulders forward when you lift your upper body. Your chest should remain open and your neck and shoulders should be as relaxed as possible.
Since this pose can be strenuous, you may have a tendency to hold your breath while performing the pose. It is important to remember to breathe evenly as you hold this pose, allowing your breath to energize your body.
Make sure you use caution performing Raised Knee to Chest Pose
if you have problems with your neck, lower back or knees.
What should I do if my lower back feels strained in this pose?
|Begin in Little Boat Pose.|
|Extend your right leg along the floor.
(Keep your right leg straight, but make sure your right knee is not locked.)
(Keep your left knee bent into your chest.)
|Extend your arms alongside your body with your palms facing down.|
|Exhale as you press your lower back into the floor.|
|Inhale as you lift your upper body toward your left knee, allowing your arms to rise slightly off the floor.
(Make sure you keep your shoulders relaxed and down and keep your chest open.)
|Flex your wrists and point your fingers toward the ceiling.|
|Flex both feet and point your toes toward the ceiling.|
|Inhale as you raise your right leg slightly off the floor.|
|Tuck your chin toward your chest and look forward.|
|Hold the pose for 5 to 30 seconds.|
|To come out of the pose, exhale as you lower your right leg, upper body and head back down to the floor and return to Little Boat Pose.|
|Repeat steps 2 to 11 for your other side.|
Perform the pose as described in the steps above, except keep both knees bent into your chest as you lift your upper body toward your knees and lift and extend your arms. This modification helps you keep your lower back pressed into the floor, which helps to protect your lower back from strain.
How can I make Raised Knee to Chest Pose easier?
Instead of raising your extended leg off the floor, you can leave this leg on the floor. If you still find the pose difficult, bend your extended leg and place the sole of your foot flat on the floor. These modifications make the pose easier on your lower back and abdominals. You can practice the pose with either of these modifications until you build up the strength required by your abdominals to perform the full version of the pose.