Knees Bent Supine Rest

How to

1. Start by lying on your back on a yoga mat, ensuring your body is aligned comfortably and your spine is neutral.
2. Bend your knees and place your feet flat on the floor, hip-width apart, with your heels a comfortable distance from your buttocks.
3. Allow your arms to rest by your sides, palms facing up, or place them gently on your belly to connect with your breath.
4. Check that your head is in line with your spine, and relax your neck and shoulders.
5. Close your eyes and bring your awareness to your breath, observing the natural rise and fall of your belly with each inhalation and exhalation.
6. Maintain a soft, natural gaze towards the ceiling if your eyes are open, or keep them gently closed for a more introspective experience.
7. Stay in this position for 5-10 minutes, focusing on releasing tension in your lower back and psoas muscles with each exhalation.
8. To exit the pose, gently roll to one side, using your arms to help you come up to a seated position, moving slowly and mindfully.

Benefits

• Releases tension in the psoas muscles and lower back, promoting relaxation and comfort.
• Encourages diaphragmatic breathing, enhancing lung capacity and calming the nervous system.
• Supports spinal alignment and helps to relieve lower back pain.
• Promotes a state of deep relaxation and stress reduction, aiding mental clarity and emotional balance.
• Provides a grounding effect, helping to center and stabilize the mind and body.