Knees-To-Chest is essentially Child’s pose on your back. It’s great for releasing tension at the lower back and for neutralising the spine after Twists and Backbends. In this position, you can also massage your lower back on either side of your lower spine, which is often an area that gets sore from over-training, travel and from sitting for long periods of time. It’s closely related to Wind-Relieving pose. Both of these postures can help to relieve indigestion and alleviate lower back pain.


  • Releases tension at the lower back.
  • Neutralises the spine.
  • Can help to alleviate lower back pain.



  • Beginner


  • Set-Up

    Lie on your back and hug both knees into your chest. You can rock gently from side to side to massage your lower back, on either side of your lumbar spine.

  • Duration

    Stay in the pose for at least 5-10 breaths. Breathe deep into your abdomen and into your lower back.


  • This pose, Child’s pose and rolling like a ball all take a similar form. Deep flexion of the knees and hips allows for decompression at the lower back. Kelly Starrett describes common postural patterns like these as archetypes. So if you can’t practice this pose because you’re suffering from a back injury, you may be able to get many of the same benefits in Child’s pose. You can also practice the dynamic version if you want to make you practice more active.


  • Avoid Knees-To-Chest if you have a knee injury.


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