Sit up tall, then bring the soles of the feet together and let the knees fall open to the sides.
Slide the feet away from you — a foot or so from the pelvis. The further away the feet, the more this becomes a forward fold; the closer in, the more it works the hips.
Let the knees be heavy. There's no need to press them down; gravity does the work over time.
On an exhale, begin to round forward from the lower back, letting the head and spine drape toward the feet. Let it be a soft, comfortable curl rather than a reach.
Rest your hands on your feet, the floor, or a bolster set in front of you. Let the head hang.
Soften completely and stay. Let the muscles release and let the shape do the work over the minutes.
Why practise it
A gentle, accessible hip opener that releases the inner thighs and groin without forcing the knees wide.
Folding forward gives a long, calming stretch to the lower back and, with the legs further from the body, the hamstrings.
Stimulates the Kidney, Urinary Bladder and Liver meridian lines that run through the legs and back.
A grounding, inward-turning shape — an easy one to begin or end a practice with, and to soften into for a while.
Coming in & out
Into the pose
From a simple seated position — draw the soles of the feet together
From Dragonfly (wide-legged fold) — bend the knees and bring the feet together
Out of the pose
Place your hands behind you and lean back to lift out of the fold, then use your hands to bring the knees together.
Extend the legs and gently bounce or shake them out.
Take care
Let the knees be. Never press them toward the floor — allow gravity and time to open the hips. If the inner knees feel any strain, slide the feet further forward or support each thigh on a rolled blanket.
Sit up on a folded blanket or cushion if the lower back rounds sharply or the pelvis tips backward; lifting the hips lets the fold come from the right place.
For any current lower-back or sacroiliac sensitivity, keep the fold shallow and support the chest on a bolster rather than folding deeply.
Come out slowly. After a long hold the hips and back feel tender for a moment — that passes; move gently into your counterpose.
At a glance
Hold
3–5 minutes
Level
Beginner
Target areas
hipsgroinlower backhamstrings
Meridians
kidneyurinary bladderliver
Props
bolsterfolded blanketcushion
Counterpose
Windshield Wipers or a gentle seated twist to release the lower back · Lie on the back and hug the knees in for a moment
Practise with me
Ready to move?
Find this shape inside a full class — every one free to follow on YouTube. For a guided path, join the membership, or start with a free program.
