Lower back and hips

Knees to Chest: Single Leg

A one-leg-at-a-time version that provides gentle, targeted decompression and hip mobility while keeping your other leg extended for a subtle asymmetrical release.

How to do it

1. 1

   Lie on your back with both knees bent, feet flat

   Head heavy on the floor, arms relaxed.

2. 2

   Draw one knee in and lengthen the other leg

   The resting leg stretches out along the floor. Working one side at a time gives a gentler, more targeted version than taking both knees together.

3. 3

   Keep the straight leg heavy on the floor

   The thigh and calf stay in contact. If your lower back lifts away from the mat, bend that leg and put the foot flat instead.

4. 4

   Keep both hips facing the ceiling

   Do not let the pelvis twist towards the bent side as the knee comes in.

5. 5

   Stay 30 to 90 seconds, then change legs

   Give both sides the same time even if they feel different.

What to watch for

One leg in and one leg out makes this an uneven position. If a one sided ache appears at the back of the pelvis, or the sensation changes while you hold, take both knees in together instead.

Ways to adjust it

• Both knees if asymmetry provokes

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Knees to Chest: Classic

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Knees to Chest: Classic

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.