One of the rules of sequencing (which we cover in Chapter 15) is to always follow a twist with some kind of forward bend. Knees-to-chest is a classic forward bend to use when the posture preceding it is a floor twist, as in this back routine.
1. Lie on your back and bend your knees in toward your chest.
2. Hold your shins just below your knees (see Figure 22-18a).
3. As you exhale, draw your knees inward, closer to your chest as demonstrated in Figure 22-18b.
4. Repeat Steps 2 and 3 three to four times and then relax and breathe, holding your shins for 6 to 8 breaths.
If you have any knee problems, hold the backs of your thighs instead.
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