What you are practising
Explore hip bending with a supported trunk.
Muscles involved
Hip muscles and trunk stabilisers; shoulder muscles support the arms.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Hands-and-knees rock back
Explore hip bending with a supported trunk.
Use a padded mat with hands beneath shoulders and knees beneath hips, adjusted for comfort.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Hands and knees · Mat; optional folded towel
Set up with support.
Use a padded mat with hands beneath shoulders and knees beneath hips, adjusted for comfort.
- Send the pelvis a short distance towards the heels.
- Keep the spine at a comfortable length without forcing the hips to the heels.
- Return over the knees without dropping between the shoulders.
BreathExhale to rock back; inhale to return.
- Repetitions & pace
- 4–6 slow repetitions. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look at the mat between and slightly ahead of the hands.
Choose the right version
- Make it easier
- Use forearms on a stable raised support, or choose seated practice.
- A possible next step
- Add a brief pause at a comfortable midpoint.
- Watch for
- Forcing deep knee bending or rounding far beyond comfort.
Suitability: Avoid painful wrist or knee loading; cushioning does not make painful loading appropriate. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.