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Single Knee to Chest

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

Single Knee to Chest — clay illustration

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

  1. Lie on your back with both knees bent.
  2. Bring one knee toward your chest, holding behind the thigh.
  3. 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: breathing & tempo cues, gentler and harder variations, and where Single Knee to Chest fits in your week — unlocked with your personal plan.

Related moves

Piriformis Stretch — clay illustrationPiriformis StretchEase sciatic-nerve pressure by releasing the piriformis.Child's Pose — clay illustrationChild's PoseDecompress your lumbar spine with gravity doing all the work.
Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.