A restful kneeling position with the hips sitting back toward the heels and arms reaching forward, gently stretching the back, lats and hips.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Kneeling with big toes together and knees hip-width or wider.
Sit your hips back toward your heels.
Walk your hands forward and lower your chest toward the floor.
Rest your forehead on the floor or a cushion and hold.
Walk the hands to one side to add a side reach for the lats, then the other.
Breathing: Breathe slowly into the back of the ribs and relax deeper on each exhale.
Hips heavy toward heels
Reach long through the fingertips
Relax the neck and shoulders
Holding tension in the shoulders
Forcing the hips to the heels
Holding the breath
Place a cushion between hips and heels or under the knees if either is uncomfortable.