Kneeling Half-Kneeling Tuck & Lean

BeginnerPsoas & Hip Flexors Pelvic NeutralizationGentle

120s

A grounded hip-flexor mobilization. From a half-kneeling position, a gentle pelvic tuck and slight backward lean lengthens the front of the back-leg hip without forcing range.

Focus: Gentle lengthening of the front-of-hip and hip-flexor regionEquipment: Folded blanket (optional, under knee)

How to perform

Kneel with one foot forward, front knee stacked over the ankle, back knee on a folded blanket if needed. Square the hips. Gently draw the tailbone under (a posterior pelvic tilt) and lightly tuck the lower belly. Keeping the torso long, shift the hips a little forward and lean the upper body gently back. Hold, then switch sides.

Breathing

Inhale to lengthen the spine; exhale to soften the hips forward and deepen the gentle tuck. Keep the breath slow and even.

Benefits

Encourages mobility through the anterior hip and a sense of length through the front body.

Anatomical focus

Psoas MajorIliacusRectus FemorisAbdominals

Posterior pelvic tilt to lengthen the front of the hip; keep the lower ribs soft to avoid overarching.

Precautions

Keep the front knee over the ankle. Work within a comfortable range and stop if you feel pain, numbness, or dizziness.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.