Reclining Knee to Chest Pose: How-to, Tips, Benefits

This is a simple, easy start for releasing tension in your hips and back. We all hold strength and stress a bit differently on each side of our body, so expect to feel a little different from left to right, and just give your body time to release as needed.

How-to: Lie down on your back, arms and legs straight. Lift one knee into your chest. Hold the shin with both hands, or hook your elbow over the shin to provide some weight and help the knee release closer to your chest.

Tips: Use the weight of your arms and exhales to relax your knee closer to your chest, rather than muscular effort. Your extended leg can be straight, or slightly bent at the knee, toes up. For a slightly different opening in the hips, allow your bent knee to drop outside your body, rather than directly toward your shoulder.

Benefits: Release the hips and lower back.

Michael Taylor

Co-Founder Of Strala Yoga & Tai Chi Expert
Mike Taylor is the co-founder of Strala along with his wife, Tara Stiles. He studied mind-body medicine at Harvard and complementary medicine at Oxford. Mike has practiced Eastern movement and healing, including tai chi and qigong, for more than 30 years. In his younger years, Mike challenged centuries of reasonable and well-tested martial traditions in hundreds of competitions by applying unruly imagination to a world where rules were unbreakable. His record established the strength of finding your own way in your own body rather than copying the techniques of other people’s traditions. As he got older, Mike continued on to medical applications of the mind-body connection in university. After running into walls with standard medical practice in the United States and England, he left his health care roots for a little while. As the first internet boom was getting started, he joined the startup team of one company, then founded a couple more. Now through Strala, Mike has found his way back to health care done right: helping people let go of stress in their bodies and minds, enable their lives, and become their own best caregivers.Mike has climbed some of the world’s largest mountains in Alaska, the Alps, and the Himalayas. He’s now a cyclist and runner and spends as much free time as possible exploring the backcountry on foot, skis, and snowboard. He lives in New York with his wife, Tara, and baby, Daisy.
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Michael Taylor

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