Alternating Lying Knee Flexion

1. Starting Position:

   • Lie flat on your back on a comfortable surface, such as a yoga mat or carpet.

   • Keep your arms relaxed at your sides or place them underneath your head for support.

   • Bend your knees and position your feet flat on the ground, hip-width apart.

2. Initial Movement:

   • Engage your core by pulling your belly button toward your spine.

   • Slowly lift your right foot off the ground, bringing your knee up toward your chest. Avoid lifting your head or shoulders off the ground.

3. Knee Flexion:

   • As you bring your right knee closer to your chest, hold the position for a moment.

   • Focus on using your hip flexors and abdominal muscles to control the movement.

4. Return to Starting Position:

   • Lower your right foot back down to the starting position, keeping it flat on the ground.

   • Repeat the movement with your left leg, lifting the knee toward your chest.

5. Alternating Movement:

   • Continue alternating between lifting your right knee and then your left knee.

   • Aim for a gentle and controlled pace, ensuring you breathe steadily throughout.

6. Repetitions:

   • Start with 10-15 repetitions on each leg, gradually increasing the number as you build strength and comfort with the exercise.

7. Cool Down:

   • After completing your repetitions, take a moment to stretch your legs gently and relax your body.

Tips:

• Keep your lower back pressed against the floor to avoid straining.

• If you feel any discomfort in your back, reduce the range of motion or stop the exercise.

• Ensure to maintain a steady breathing pattern throughout the movement.