Seated one-leg knee-to-chest
How It’s Done
Starting position: Sit tall on the floor or a yoga mat with legs extended straight in front of you. Keep the spine upright, shoulders relaxed, and hands resting on your thighs.
Bring the knee in: Bend one knee and draw it toward your chest. Wrap both hands around the shin just below the knee.
Maintain alignment: Keep the extended leg straight, toes pointing upward, and the foot active. Your back remains long, avoiding rounding the spine.
Hold and breathe: Sit tall and take slow breaths for 5–10 cycles, then switch sides.
Alignment Tips
Sit on a folded blanket or cushion if the lower back rounds.
Engage the core slightly to help keep the spine lifted.
Keep both sit bones grounded evenly on the mat.
Benefits
Stretches the hip and glute of the bent leg.
Opens the lower back and gently releases tension in the spine.
Encourages upright posture and balance in seated positions.
Provides a calming effect by pairing breath with gentle movement.
