Lower back, hips and knees
Paschimottanasana: Blanket Under Pelvis
The most accessible seated forward fold: a blanket under your pelvis creates a forward tilt that protects your lower back and makes this stretch more comfortable for everyone.
Hip Mobility60 to 180 seconds
Ways to adjust it
- Strap
- Bent knee
- Soft knee
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Paschimottanasana: Bent Knee
- 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.