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? →