Kneel with the knees together and the shins apart, then sit down between your heels with the tops of the feet flat. A block or bolster under the sitting bones raises you until the knees are comfortable.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Start with 30 seconds sitting on a block and build toward 2 minutes.
Skip it, or clear it with a clinician first, if you have had meniscus or ligament surgery or if the kneecap hurts.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.