How to do Kneeling Heel Sit
On the floorHoldBeginner
Kneeling Heel Sit is a on the floor stretch for your knees, feet and shins.
Step by step
- 1Kneel with your knees together and tops of your feet on the floor.
- 2Sit back on your heels, keeping your big toes touching and heels apart.
- 3Rest your hands on your thighs, palms down.
- 4Sit tall with a straight back and relaxed shoulders.
What you should feel
Let your shoulders melt away from your ears.
Form tips
- Engage your core to support your lower back.
- Feel the fronts of your ankles and shins gently open.
- Stay here… quiet and steady.
Make it easier
If your knees or ankles complain, slide a cushion between your heels and seat.
Coming out of it
On your next exhale… lean forward onto your hands… and gently come off your heels.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Kneeling Heel Sit with a coach
In BendEase, a voice coach talks you into Kneeling Heel Sit, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your knees and feet.
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