Lower back and hips
Paschimottanasana: Bolster on Legs
A bolster on your legs supports your trunk for long, meditative holds, creating a deeply restorative experience that releases posterior chain tension over time.
Hip Mobility120 to 300 seconds
Ways to adjust it
- Bent 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: Blanket Under Pelvis
- 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.