Mobility · Yoga
Knees-to-Chest Pose
Knees-to-Chest Pose is a gentle lying-down stretch that brings your thighs toward your torso to move your hips through a comfortable range and stretch your lower back and buttocks.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Bring both knees toward your chest.
- Place your hands behind your thighs.
- Hold your thighs close to your torso with light pressure from your hands.
- Release your grip.
- Lower your feet to the mat one at a time.
Form cues
- Breathe slowly into your belly.
- Soften your shoulders.
- Keep your tailbone heavy.
Common mistakes
- Lifting your headRest your head on the mat, using a small folded towel underneath if needed for comfort.
- Squeezing your knees togetherLet your knees separate enough to leave room for your abdomen.
Safety
Pulling too hard into this position can pinch the front of your hips or aggravate a sensitive lower back. A forceful grip over the shins can also put uncomfortable pressure on your knees.
- Ease into the stretch without bouncing.
- Stop if you feel sharp pain, numbness, or tingling.
If you have an existing hip, knee, or lower-back injury, use a smaller range or ask a physiotherapist whether this pose is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Aim for a mild stretch rather than trying to touch your knees to your chest.