Kneeling, Neutral Spine
Ankle, Feet, Knee, Legs, Quads, Spine
Setup and Key Actions
Start in a high kneeling position with your feet and legs together (or as close as they comfortably can be), and then sit back on your heels. Keep your heels and toes pointing straight back, in the same direction as each other (not rolling out or in). Sit tall, aligning the back of your skull with the back of your tailbone. Rest your hands on your thighs with your palms facing up or down.
If sitting back on your heels isn’t comfortable, you might find it helps to sit on a block or the short edge of a bolser between your feet and ankles/shins. Without moving your feet or shins, hug the block or bolster with your feet and ankles/shins. If you’re using a bolster, be sure to sit so that only your sit bones (not your thighs) are resting on the bolster.
If you have knee discomfort, you may also find it helpful to place a rolled up blanket or towel behind your knees.