Single Knee to Chest
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
A gentle, supported hip and lower-back release you can do on day one of a flare. Hugging one knee at a time keeps the stretch mild and lets the other side anchor you.
How to do it
- Lie on your back with both knees bent.
- Bring one knee toward your chest, holding behind the thigh.
- Hold 20–30 seconds. Switch sides. Repeat twice each.
Common mistakes
- Pulling on the shin instead of behind the thigh — it strains the knee.
- Letting the resting leg's foot slide so the back arches.
- Yanking the knee instead of letting gravity settle it.
Take care
- If hugging the knee causes groin pinching or leg symptoms, stop and try a smaller range.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
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Child's PoseDecompress your lumbar spine with gravity doing all the work.More for your lower back: all guides and gentle moves in one place →
Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.