Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Matwork |
| Types: | Hip Opener, Seated & Floor, Stretch, Supine |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Psoas, Wrists & Arms |
| Chakras: | Base, Sacral Centre |
| Therapy: | Herniated Disc, Leg Congestion, Varicose Veins |
| Drishti: | Up |
| Dosha: | Kapha, Pitta |
| Meridian Lines: | Stomach |
Lie on your back. Draw knees into the chest. Gently wrap your arms around the outside of your knees. Flex feet. DO NOT allow your buttocks to lift of the ground because in this position with feet on the ground, you don't want the lower back to round. Hold. Release. Repeat.
Stretches and stabilizes the pelvis and low back which helps to ease lower back pain. Ease pain from disc herniation.
A) One knee to chest. B) Rock back and forth
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
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- Mat Exercises lesson plan to work on
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- Mat Moves Intermediate
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- Mat Moves Intermediate
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- Ask Genie 1
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- Celtic Mat Jan 2025
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- Balanced Mat Class
- Mat class Week 1 2025
- Mat Week 2 2025
- Mat class Week 1 2025
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Lying Squat Pose (a.k.a Knees To Chest) FAQs
Can you give me some Knee To Chest Pose variations?
Cat Knee To Chest Pose, Downward Facing Dog Knee To Chest Pose, Downward Facing Dog With Knees Bent Pose, Chair Knee To Chest Pose, Chair Plank Knee Lift Pose, and Knee To Chest Pose.
When is the pose used in a Pilates class?
Knees To Chest Pose is a relaxing supine asana often performed at the end or beginning of a Pilates class.
Can you give me some modifications to the pose?
Play with rocking side to side and moving the knees around in circles to help release tension in the lower back.
Will the pose help reduce lower back pain?
Yes. Knee To Chest Pose stretches and stabilizes the pelvis and low back which helps to ease lower back pain.
Will the pose help ease pain from disc herniation?
Yes. Knee to Chest pose is known to help ease pain from disc herniation.
Will it ease varicose vein symptoms?
Yes, it can do. It’s a pose that is known to ease the pressure in the varicose veins.
What are the top 13 physical benefits of the pose?
- Tones the leg muscles.
- Massage the abdomen and improve digestion.
- Helps in releasing wind.
- Leveraging the thighs onto the abdomen strengthens lower-back muscles.
- Strengthens arms and shoulders.
- Relieves tired legs.
- Strengthens back.
- Engages the core.
- Strengthens legs and hips.
- Eases joint pains.
- Improves leg blood circulation.
- Eases pain from disc herniation.
- Eases varicose vein symptoms.
