Yoga · Beginner

Knee to Chest Pose

You lie on your back and gently pull one or both knees toward your chest, stretching the lower back and hips. It's one of the most effective ways to ease morning stiffness or tension that builds up after long periods of sitting. No equipment needed — just a firm surface and a few slow breaths.

1. 01

   Lie flat on your back on a firm surface with your legs extended.

2. 02

   Bend one knee and bring it toward your chest, wrapping both hands just below the kneecap — not on the knee joint itself.

3. 03

   Gently pull the knee in until you feel a comfortable stretch in your lower back and buttock, not pain.

4. 04

   Keep your opposite leg relaxed and flat on the floor, or bend it slightly if your lower back arches uncomfortably.

5. 05

   Let your shoulders and neck stay heavy on the floor — don't curl your head up.

6. 06

   Hold the position for 20 to 30 seconds, breathing slowly and letting the muscles release a little more with each exhale.

7. 07

   Lower the leg with control, then repeat on the other side.

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  Gripping the knee joint itself — if your hands are on top of the kneecap, slide them down to hold the shin or the back of the thigh instead.

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  Yanking the knee in sharply — if you felt a sudden pull or pinch, you moved too fast; ease in gradually and let the stretch deepen on its own.

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  Lifting your head and shoulders off the floor — if your neck feels strained, you're curling up; lay your head back down and keep your gaze at the ceiling.

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  Holding your breath — if you notice you're tensing up, exhale slowly and let the stretch do the work.

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  Pulling the knee across the body instead of straight toward the chest — this changes the stretch; aim the knee toward the same-side shoulder.