Form illustrationMobility / Bodyweight
A kneeling pose halfway between child's pose and downward dog: the hips stay over the knees while the chest melts towards the floor, opening the shoulders and the upper back.
Bodyweight
beginner
compound
Kneel on all fours with the hips over the knees and the hands under the shoulders.
Walk the hands forward and lower the chest towards the floor, keeping the hips high.
Rest the forehead or the chin on the mat and let the armpits soften downwards.
Hold the position for the prescribed time, breathing into the upper back.
Walk the hands back and sit onto the heels to come out.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
