Why this one exists
A long, supported fold that lets the low back and hips settle. Wide knees bias the inner hips; close knees bias the back more.
Set up
From hands and knees, sit the hips back toward the heels. Knees can be together or wide.
Steps
- Walk the hands forward and let the chest sink.
- If the head does not reach the floor, stack fists or a book under the forehead.
- Breathe into the back of the ribs.
- To come up, walk the hands in and stack the spine.
What you should feel
A quiet stretch along the back and the outsides of the hips. Shoulders can rest.
Skip if it hurts
Skip deep knee flexion if you have a knee issue — sit on a cushion between heels and hips, or choose knees-to-chest instead.
Common mistakes
Do not force the hips to the heels. Distance is not the goal.