Single-Knee-to-Chest Pose

Eka Pāda Pavanamuktāsana

Read what the gnome says

Single-Knee-to-Chest Pose! Lie on your back and hug one knee toward the chest, the other leg long. Keep the head down and shoulders soft. Breathe into the lower back, then switch. Cozy, easygoing gnome.

Works on Glutes · Lower back · Hip extensors

How to do it

1. Lie on the back with both legs long.
2. Draw one knee toward the chest and clasp the shin with both hands.
3. Keep the other leg long, relax the shoulders and breathe; switch sides.

Common mistakes

• Don’t pull the knee hard.
• Don’t lift the head or tense the neck.
• Don’t hold the breath.

Benefits

• Lets the body rest and the breath slow down.
• Eases tension and tiredness.
• A good way to end a practice.

Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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