Lying on your back, you draw your knees toward your armpits and take hold of the outer edges of your feet, soles facing the ceiling and ankles stacked over the knees. You ease the knees toward the floor beside your ribs while the whole spine stays resting on the ground.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 60 to 90 seconds, rocking gently side to side if that feels good.
Keep the tailbone and the back of the head on the floor rather than hauling on the feet. Hold behind the thighs instead with knee trouble, and skip it in later pregnancy once lying flat becomes uncomfortable.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.