Cool-downs

How to do the knees to chest

Knees to chest is a relaxing floor stretch where you lie on your back and hug your knees toward you, gently stretching the lower back and glutes.

Knees to chest, finish position — Finish

EquipmentNo equipment

Workslower back, glutes, hip flexors, abs

Used inCool-down

How do you do it?

Lie on your back with your legs extended.
Bend your knees and draw them toward your chest.
Wrap your arms around your shins or thighs.
Rock gently from side to side.
Relax your shoulders and jaw.

Breathing: Breathe slowly and let your belly soften as you breathe out.

What are the common mistakes?

Pulling your knees hard. Hug them in gently, only as far as feels comfortable.
Lifting your head and tensing your neck. Rest your head on the floor.

How can I make it easier or harder?

Easier

Hug one knee at a time

Harder

Draw the legs closer

How does it work in Tenglow?

Knees to chest is in the cooldown. The timer runs 30 to 45 seconds with 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.

Stop if you feel sharp back pain or pain in your hips, and keep the rocking small and slow. This is general fitness information, not medical advice.

Questions about the knees to chest

Can I hug one knee at a time?

Yes, and it is the easier option in the app. Hugging one knee at a time lets you keep the other leg resting on the floor, which many people find more comfortable. Switch legs halfway.

How much should I rock side to side?

Only a little. Small, slow sways feel good on the lower back. A big roll is not needed. Keep the movement gentle and relaxed. Think of it as a gentle massage for your lower back. Move slowly, keep your head resting on the floor, and breathe out as you sway to either side.