KneelingBeginner
Seated Kneeling Rounding
Seated Spinal Flexion
www.yoga-sequencing.com
About This Pose
Seated Kneeling Rounding is a gentle spinal flexion practiced from a kneeling position that releases tension in the upper back and neck. This movement creates space between the vertebrae and stretches the muscles along the spine. The pose is accessible for most practitioners and provides relief from desk-related tension. Regular practice improves spinal mobility, releases neck stiffness, and counteracts the effects of prolonged sitting.
Step-by-Step Instructions
- 1
Sit in kneeling position
- 2
Place hands on thighs
- 3
Exhale and round spine forward
- 4
Tuck chin toward chest
- 5
Draw navel gently inward
- 6
Hold briefly then return to neutral
Alignment Cues
- Round spine like a cat
- Tuck chin toward chest
- Draw belly button in
- Breathe into back body
Benefits
- Releases upper back tension
- Stretches spinal muscles
- Creates space between vertebrae
- Relieves neck stiffness
- Counteracts desk posture
- Improves spinal mobility
Modifications
- Reduce range
Variations
- Gentle rounding
Cautions & Contraindications
Cautions
- Avoid forcing flexion
Avoid this pose if you have:
- Spinal disc issues
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
20 seconds
Tags
kneelingspinemobility
Equipment
yoga mat
