Apanasana: Knees-to-Chest Rocking for a Tired Back
Hugging the knees and rocking gently is one of the simplest ways to ease a tired lower back. The floor does the massaging; you only have to breathe.
This tip is scheduled for Friday 6 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Lie on your back and draw both knees toward the chest.
- Hold the shins or the backs of the thighs.
- Rock gently from side to side, massaging the lower back.
- Then draw small circles with the knees.
- Breathe slowly for 1 to 2 minutes.
- Lower the feet to the floor one at a time.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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