Single-Leg Hug / Knee-to-Chest off Bed Edge

BeginnerPsoas & Hip Flexors Lumbar DecompressionGentle

120s

A gentle supine release drawing one knee in while the other leg relaxes long, letting the front of the resting-leg hip soften.

Focus: Gentle release of the lower back and front-of-hip regionEquipment: Bed or firm surface

How to perform

Lie on your back near the edge of a bed or firm surface. Draw one knee toward your chest, holding the shin or back of the thigh. Let the other leg relax long, resting off the edge so the front of that hip can soften. Keep the lower back relaxed. Hold, then switch sides.

Breathing

Slow, easy breath. Exhale to let the lower back and front hip soften.

Benefits

A restful option to ease the lower back and front of the hip.

Anatomical focus

Psoas MajorLower back muscles

Let the resting leg fully relax; avoid forcing it straight.

Precautions

Keep the resting leg relaxed, not forced straight. Stop if you feel pain or numbness.

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.