Kneeling with your big toes together, you sit your hips back toward your heels and fold your torso over your thighs, arms stretched ahead or resting alongside, forehead on the floor. The knees can be together or wide apart, depending on what your hips and belly need.
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Movement guide
Each option has its own instructions and demonstration availability.
Detailed 3D lesson · technical checks completed. Clinical review is pending.
The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.
Deep knee bending can be uncomfortable. Skip the position with knee pain or restrictions after joint surgery.
Easier. Use a shallower sit-back with the same stable hand support. Do not force the forehead down to reach the cushion.
These are written modification notes, not separate verified demonstrations.
Sources support the educational description; they do not establish that this exercise is suitable for you.
No variation is labeled clinically validated.