Movement · Evening Wind-Down
Knees to Chest
Cool-Down · Move 7 of 9
Why this one
Hugging the knees in decompresses the low back after a day of gravity, and the gentle rocking soothes the body, small, comforting, and deeply releasing.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Draw both knees into your chest and wrap your arms around your shins. Keep your head down. Rock gently side to side a few inches to massage the low back.
Keep in mind
Soft and slow, this is a release, not a stretch.
Every move: lightly lift your pelvic floor, a gentle lift, never a clench, and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →