Seated knee to chest pose

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Seated Knee to Chest Pose stretches your hips and thighs. You can also use this pose to strengthen your back and open your chest. Bringing your knee toward your chest in this pose stimulates your abdominal area, which can help improve digestion and elimination.

If you spend most of the day sitting in a chair at work, you may want to use this pose to take a break and stretch. Like all chair poses, this pose is also a good alternative to seated poses if you do not feel comfortable sitting on the floor.

While performing Seated Knee to Chest Pose, make sure your foot remains flat on the floor as you lift your other leg. Also, remember to keep your shoulders relaxed down throughout the pose.

If you have lower back problems, you can perform the pose without arching your back. Instead, remain sitting up straight as you lift your knee toward your chest. You should also approach this pose with caution if you have problems with your hips.

Seated Knee Chest

Begin in Seated Mountain Pose. For information on Seated Mountain Pose, see page 110.

Press your sitting bones into the seat of the chair and the crown of your head toward the ceiling.

Lift your right knee up toward your chest.

Hold the pose for 15 to 30 seconds and then exhale as you return to Seated Mountain Pose.

Begin in Seated Mountain Pose. For information on Seated Mountain Pose, see page 110.

Interlace your fingers under your right thigh.

Press your sitting bones into the seat of the chair and the crown of your head toward the ceiling.

Relax your shoulders down.

Lift your right knee up toward your chest.

Inhale as you arch your back and raise your head to look up at the ceiling.

• Make sure you keep the back of your neck long.

Hold the pose for 15 to 30 seconds and then exhale as you return to Seated Mountain Pose.

Repeat steps to 7 for your other side.

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The Hindu-Yogi Science of Breath

The Hindu-Yogi Science of Breath

A complete guide on Eastern practices of breathing, mental, psychic and spiritual development. The book teaches that Yoga is divided into several branches, ranging from that which teaches the control of the body, to that which teaches the attainment of the highest spiritual development.

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