Knees to Chest - Apanasana

Begin by lying down on the back. Inhale then exhale bringing the knees towards the chest, and wrap the arms around the legs. You can also leave the hands resting on the knees. Hold and breathe.

The intention is to unroll the spine against the floor, starting with the lower back, upper back, and the back of the neck. Bring the chin in, so the back of the neck can rest flat on the floor as well. 

Benefits:

• It Relaxes and stretches the back, and neck.
• It relieves tension in the lower back.
• It relaxes the mind.