This pose creates an ease and a swing in the hip AND a nice decompression for the low back/compression for the belly – very similar to Puvana Muktasana in yoga. But, one of the sweetest things about it is the transition into it from a Reclining Tree Pose. This transition allows both giver and receiver to feel the freedom they have begun to build into the hip as it swings up into place. Try the transition a few times and you’ll see 😉
How to do Knee to Chest Pose with a sweet transition for the hip:
- To transition from Tree, cup the knee with both hands and press it toward their shoulder, swinging the leg in a wide arc.
- Once the leg is up, place the foot on your lower belly near your outside hip. You should be facing your partner’s head at this point.
- Lean your body weight into their foot to take their knee toward their chest. Use your outside knee to help direct their leg so that your hands can be relaxed here.
- You can move slowly in and out of the pose or just hold in the stretch as their tension releases.
Benefits: Releases the low back and hip, massages the belly.
Cautions: if it is hard to keep their knee toward their chest rather than their shoulder, let that be ok. It is ok to provide the gentlest of guidance here but that’s all that is required.
Try transition this yourself! From Savasana, bend your knee and sweep it out to the side as if you were coming into Reclining Tree Pose. Don’t stop in Tree Pose, keep moving the knee toward your shoulder, then, finally, bring the knee toward the chest and wrap your hands around your leg in Puvana Muktasana. Notice how coming into the pose in the manner may open up a different range of motion for your hip. 🙂
|Thai tutorials are published each Tuesday. To receive these posts in a monthly digest email, including exclusive tips, stories, and workshop details, please subscribe to our Thai Updates Newsletter. To learn in person, check out my schedule for upcoming workshops and certification trainings near and far.|