Knees to Chest

How to do it

On your back, draw both knees in toward the chest and wrap the arms around the shins (or behind the thighs if that is kinder to the knees). Let the low back round and settle into the floor, the tailbone heavy, the shoulders soft. Breathe into the back of the body, and with each exhale draw the knees a touch closer. A slow rock side to side or front to back can help the low back let go.

Why it's good for runners

It is a direct, supported decompression for the low back after the spine has been loaded by running or twisting work — the back body rounds, the lumbar spine lengthens, and the hips release toward the chest with no effort required.

Common mistakes

Don't crank the knees in so hard the head and shoulders lift and the neck strains — keep the head, neck, and shoulders resting on the mat and let the draw come from the arms, gently.