Supta Eka Pada Apanasana (Supine One-Leg Knee-to-Chest Pose)
How to Do It
Starting position: Lie flat on your back with legs extended and arms at your sides.
Bring the knee in: On an exhale, bend one knee and gently hug it toward your chest with both hands (fingers interlaced below the knee or on the shin).
Keep the other leg active: The extended leg stays long on the mat, toes pointing upward, keeping it engaged but relaxed.
Head and shoulders: Rest your head, neck, and shoulders on the mat. Keep your jaw and throat soft.
Hold and breathe: Stay for 5–10 deep breaths, feeling the hip and lower back release. Then switch sides.
Alignment Tips
Keep the extended leg pressing lightly into the floor for stability.
Draw the bent knee toward the chest rather than outward to the side.
Avoid straining or lifting the shoulders.
Benefits
Gently stretches the lower back and hips.
Massages abdominal organs and can aid digestion.
Helps release tension in the lumbar spine.
Can relieve mild lower back discomfort.
Calms the mind and prepares the body for deeper stretches or relaxation.
