Knees to chest pose in yoga is one way to stretch the lower back and cool down after advanced poses. Learn how to do the knees to chest yoga pose with tips from a yoga instructor in this free yoga lesson video.
In closing off any practice, you want to make sure you do slight cool downs, or slight stretches just to let everything go. So, one of the last things I always like to do at the end of my practice is lie on my back and take and hug my knees into my chest. There's several ways you can do this. You can hug the knees separately, grabbing a hand on each one. And pull them in. And try to ground down through that lower back so if your behind is pulling really far, try to let that lower back sink down into the floor. Another nice way to stretch the back is to slowly mix the legs in circles. That'll massage the sacrum and around the lower back, and then go the other direction. And again hug the knees back in and if this is too much to hug them this way, you can grab underneath and pull them in. It'll give slight different stretch. Another really great stretch for the lower back is for the pier formus. You cross a leg over. This resembles pigeon pose which I showed earlier. Always you make sure you flex that foot. I'm going to switch legs so you can see me a little better. Flex that foot and bend the leg in. You're going to reach one hand around, and one hand underneath, and clasp the hands underneath. You'll feel a nice stretch on the turned out leg through the side of your leg, through your back and through your pier formus which is the top part of your glutes. And pull it in, tuck the chin slightly, and breathe. And slowly bring it down and then you'll switch legs. And those are some great ways to relax the back at the end of your practice.