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Appears in642 Workouts*

Knee to Chest Sagittal Rock

Gently massage your spine and boost core stability with the Knee to Chest Sagittal Rock. This rhythmic movement improves back mobility and abdominal control through a soothing, rounded rock.

Whitney Simmons
Whitney Simmons
@Whitney Simmons
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Optional Equipment

Yoga Mat thumbnail
Yoga Mat

Muscle Groups

Primary

Secondary

Instructions

Setup

  • Lie flat on your back on a exercise mat.

  • Pull your knees toward your chest and wrap your arms around your shins or knees, clutching them firmly.

Movement

  • Engage your core muscles to lift your head and shoulders slightly off the mat, tucking your chin toward your chest.

  • Initiate a gentle rocking motion by using your core strength to shift your weight back and forth along your spine.

  • Keep your back rounded throughout the motion to ensure a smooth, controlled rock.

  • Ensure you do not use momentum from your legs to swing; maintain the contraction in your core throughout.