Unlocking the Intelligence of the Knee

A Somatic Approach for Alexander Technique and Yoga Teachers

The knee is often thought of as a simple hinge — a joint that bends and straightens. Yet, when we pause and observe, we can sense that the knee holds a kind of quiet intelligence. It mediates between two powerful forces: the stability of the hip above and the responsiveness of the foot below. Between these two poles, the knee translates direction, balance, and intention into movement.In Alexander work we learn to trust the knee’s natural intelligence — and its ability to respond when the rest of the system is well-coordinated. When we release unnecessary holding in the hips and awaken awareness through the soles of the feet, the knees begin to think again. They no longer grip, lock, or overdo. They simply participate.The Back of the Knee — A Forgotten SpaceMost people’s awareness of their knees lives at the front — around the kneecap, where effort tends to gather. But the real key to release lies behind, in the soft, spacious area known as the popliteal space.Try bringing your awareness to the back of the knee, not to change anything but simply to notice. Without effort, imagine the back of the knee widening and softening. Many students report an immediate sense of release — the legs feel longer, lighter, and more responsive. This is often enough to reawaken the knee’s natural spring, allowing the whole leg to reorganize.When teaching, you can gently invite students to sense that space. A simple phrase such as “Allow space behind your knees” or “Think of movement unfolding from the back” can create a profound shift without any physical doing.A Relationship, Not a PartThe knee doesn’t act alone. It’s part of a three-way conversation between hip, knee, and foot.When the hip joint is free, the femur aligns naturally and the knee is released from rotational strain. When the foot is awake to the ground — sensitive through its three points of support (heel, base of big toe, base of little toe) — the knee receives clear information about balance and direction.We can think of the knee as a listening joint, responding to the dialogue between hip and foot. When this relationship is harmonious, the whole person moves with grace.Teaching Through ReleaseTry guiding your students with phrases like:- “Let the back of your knees breathe.”- “Let your knees listen.”- “Direct the movement forward and away from the back of the knees.”When we allow movement to be initiated from the back of the knees, we rediscover the knee’s fluidity. The leg becomes spring-like again — grounded yet light.The result of directing from the back of the knees is not just freer knees, but a more integrated sense of the whole self moving in harmony.A Closing ReflectionThe more we listen, the more the body reveals its innate wisdom.The knee knows how to be a knee.Our task as teachers is simply to stop interfering with that knowing.

About this blogThis blog is part of an ongoing book project by Mika Hadar-Borthwick, titled Breath with Mika. The project explores the meeting point between the Alexander Technique, yoga, and somatic awareness, offering reflections, practices, and creative insights for teachers and students alike. Each piece in the series invites the reader to deepen their embodied understanding through attentive presence and gentle direction.