06/01/2026
A new student recently told me she was surprised by how much half kneeling we do in our LYT Yoga classes.
My response?
Half kneeling should eventually feel as normal and functional as Down Dog.
Think about it. Half kneeling is one of the most fundamental human movement patterns. We use it when getting up from the floor, gardening, playing with kids, reaching for something low, and transitioning through life. If we avoid it completely, we miss an opportunity to build strength, stability, and confidence in a position we actually use.
The key is alignment.
In a strong 90/90 half kneel:
✔️ Your pelvis is neutral. The front points of your pelvis (ASIS) and p***c bone are on the same plane.
✔️ You're in a TRUE 90/90 position. Front heel under front knee. Back knee directly under the hip. If the back knee drifts behind the hip, the pelvis often tips forward, making it harder to activate your glutes and deep core.
✔️ Your core is lifted. Think of siphoning your rib cage away from your pelvis.
✔️ Your ribs stay stacked over your pelvis rather than flaring forward.
✔️ You use ground reaction force. Press your foot into the floor and feel that energy travel up through your leg, core, and posture.
A fun fact: research shows the knee can tolerate compressive forces many times our body weight when the muscles around it are doing their job.
Often what feels like a "knee problem" is actually a strength, alignment, or load-management issue somewhere else in the chain.
If your knees are sensitive, that's okay. Use a folded blanket, block, or one of our knee pads for support while your tissues adapt. Mild soreness can be normal as you build strength and tolerance.
The goal isn't to avoid positions. The goal is to become Resilient in them.
Strong knees aren't built by protecting them from movement. They're built by teaching them how to move well.
