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- NOTE: this posture is contraindicated for folks with knee injury or replacement
- Kneel in the center of your mat: knees slightly apart, feet just wider than hip distance
- Inhale: lengthen your spine. Exhale: start to take your hips back toward your heels, lean your body slightly forward
- As you descend, reach down and take hold of your calves, rolling them away from center to make space
- Continue moving the sits bones toward the mat. If you experience any resistance, place a block beneath the sits bones.
- Once you are a rest in the posture, place your hands on the thighs, palms facing up or down, and breath for 3-5 breaths.
- To exit: place your hands on the floor and press firmly as you lift your hips up just a bit, then sit back down to one side. Gently stretch your legs out long in front of you.