Why Do It: doing knee squeezes can increase the circulation in your neck, your back, and your shoulders, decreasing the amount of tension build-up in each area. If done properly, this position will also strengthen your stomach muscles, relieve gas, heartburn, and constipation.
How To Do It: Lie flat on your back and bend your right knee and wrap your your arms around your knee cap. Breathe in for a count of 3 and then gently squeeze your knees towards your chest. Hold for at least 3 seconds and exhale as you slowly release your leg back down to the floor. Repeat this on the left leg. Alternate with each leg for at least 3 repetitions.
Now breathe in for another 3 seconds and then bring both of your knees to your chest at the same time. Hold your breath for 3 seconds as you squeeze.
Once you have the breathing and squeezing patterns down, you can then repeat the last steps only this time you will lift your head up between your knees, going as far as you can go and exhale.
Note: it is very important to breathe in to a count of three before you begin holing your breath and squeezing or else your lungs will not get enough air.
