Enter
- Lie on your back with your legs extended.
- Exhale and draw both knees toward your chest.
- Interlace your fingers over your shins, just below your knees.
- Keep your legs parallel without crossing your shins.
Steps
Support
Head, shoulders, and back on the mat; arms supporting the legs.
Hold
- Rest your head and shoulders on the mat.
- Bring your lower back toward the mat.
- Relax your legs while your arms maintain the hug.
Exit
- Release your grip.
- Slowly extend your legs and rest on your back.
- Breathing
- Exhale as you draw your knees in; then breathe continuously.
- Gaze
- Toward the ceiling.
- Duration
- 5–10 breaths.
Adapt
Adaptations
- Knees apartWiden your knees and bring your thighs alongside your abdomen.
- Head supportPlace a pillow under your head, keeping your shoulders supported.
- Strap-supported hugLoop a strap around your lower back and shins; adjust gently.
- Single-leg thigh holdHold behind one thigh; leave the other leg extended.
Variations
- Single leg: hug one knee; leave the other leg extended.
- Lift head and shoulders, bringing nose between your knees.
- Dynamic: draw knees closer on exhalation; away on inhalation.
Signals of effort
- Deep flexion of both hips with bent knees.
- Contact and pressure of the thighs against the abdomen.
- Sustained arm traction during the hug.