Lower back, hips and knees
Paschimottanasana: Bent Knee
Bent knees reduce hamstring tension, making this seated forward fold more accessible while still providing meaningful posterior chain release and spinal mobility.
Hip Mobility60 to 180 seconds
Ways to adjust it
- Strap
- Blanket
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Paschimottanasana: Blanket Under Pelvis
- Paschimottanasana: Bolster on Legs
- Paschimottanasana: Classic
- Paschimottanasana: Hands on Blocks
- Paschimottanasana: With Strap
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.