Knee Hug

Lie down like a cozy bear in its den and give your knees a big cuddle. Pull them in slowly until your low back feels warm and relaxed, then breathe like you are sniffing honey. Keep your shoulders soft and let the stretch do the work, not a grumpy yank.

Instructions

1. Lie on your back with legs extended and arms by your sides.
2. Bend both knees and bring them toward your chest.
3. Wrap your hands around your shins (or behind your thighs) and gently pull knees closer until you feel a comfortable stretch in the low back and hips.
4. Keep your low back heavy on the floor and your shoulders relaxed.
5. Breathe slowly and hold for 20 to 40 seconds.
6. Release with control and repeat 1 to 3 times (or do one leg at a time).

Benefits

• Stretches the low back and glutes
• Improves hip flexion comfort and mobility
• May reduce low-back stiffness after sitting
• Lightly activates deep core to stabilize the pelvis
• Promotes relaxation through controlled breathing

Key Points

• Pull gently; aim for a comfortable stretch, not pain.
• Keep shoulders and neck relaxed; avoid shrugging.
• Breathe slowly to help the hips and low back relax.
• If your knees are sensitive, hold behind the thighs instead of the shins.

Common Mistakes

• Yanking the knees aggressively toward the chest
• Rounding the upper back and lifting the head/shoulders unnecessarily
• Holding the breath
• Letting the low back arch off the floor
• Forcing range of motion despite pinching in the hip or pain in the knee